The start of a new year often inspires us to set bold goal resolutions. Interestingly a study completed in 2016 stated that 55% of new year’s goals are health related. Yet, the amount of people that stick to their new year’s goals are very low, often because the goals are too vague, overly ambitious, or lack an actionable plan. Rather than setting yourself up for frustration, why not take a different approach this year?
By focusing on creating small actionable steps that are related to SMART goals, along with creating process, performance, and outcome goals— you can create a roadmap to success that’s both realistic and empowering. With professional guidance, a focus on habit-building, and strategies to stay consistent, you’ll be well on your way to making 2025 your healthiest year yet.
Reflective Question: What one change in your health could make the biggest difference to your quality of life in 2025
Foundation SMART Health Goal Setting
Setting SMART goals is the widest known, and best tool to reference when setting any goals. isn’t just about ticking boxes—it’s about creating clarity and actionable steps to achieve what matters most to you. I know you have heard all of the definitions beforehand, but when you create your goals, really use the structures that work. Let’s break down the SMART framework:
- Specific: Clearly define your goal. For example, instead of “get fitter,” aim for “run 5 kilometres by June.”
- Measurable: Choose concrete markers of progress, such as distance, time, or frequency.
- Achievable: Your goal should challenge you but remain realistic.
- Relevant: Align your goal with your lifestyle and values, such as enjoying outdoor activities on the Sunshine Coast.
- Time-bound: Set a deadline to maintain focus, like “achieve this by mid-year.
Reflective Question: What specific health outcome would you like to achieve this year?
Process, Performance, and Outcome Goals: Key to Success
To truly succeed, it’s important to distinguish between Process, Performance, and Outcome goals, as they each play a unique role in your health journey.
- Outcome Goals are the results you aim to achieve. These might include losing 10 kilograms, lowering cholesterol, or completing a marathon. While they’re motivating, outcome goals alone can feel overwhelming and are sometimes influenced by external factors.
- Performance Goals are measurable milestones that reflect progress. For instance, improving your plank hold from 30 seconds to 1 minute is a performance goal that shows tangible improvement.
- Process Goals focus on the daily actions that drive results. Examples include running three times a week, tracking your meals, or stretching for 10 minutes daily. These are entirely within your control and form the foundation for lasting change.
Your process goal should directly correlate with your performance goal, your performance goal should directly correlate with your outcome goal. By combining all three types, you create a balanced approach where the process drives progress and supports long-term outcomes. You can enhance this goal setting process by applying the SMART framework to each goal set.
Reflective Question: What daily actions could you commit to that align with your health goals.
Steps For Realistic, Achievable Goal Setting
Assess Your Starting Point
Before setting goals, take stock of where you are. Knowing your baseline allows you to set targets that are realistic and tailored to your needs. Start with key areas like:
- Physical Metrics: Assess your weight, body fat percentage, or fitness level.
- Current Habits: Track your weekly steps, exercise routines, or nutritional patterns.
- Lifestyle Factors: Reflect on stress levels, sleep quality, and overall energy.
For a professional assessment, consider using a health care provider, you can contact us here at Body Mechanics and Function. We’ll help you evaluate your strengths and limitations, ensuring your goals are both safe and effective.
Reflective Question: What areas of your health could benefit from closer attention or tracking?
Personalising Your Goals
One-size-fits-all doesn’t work when it comes to health. Personalisation is key to setting goals you’ll actually stick to. Start by identifying your priorities—whether it’s improving fitness, reducing stress, or enhancing nutrition. Address potential barriers like limited time, motivation, or resources by breaking your goals into smaller, manageable steps.
Example SMART Goals:
- Physical: Complete 20 push-ups daily by the end of February.
- Mental: Meditate for five minutes each morning using a mindfulness app.
- Nutrition: Drink 2.5 litres of water daily, using 5 X 500ml bottles to track progress.
- Sleep: Establish a bedtime routine to be in bed by 10:30 pm 5 out of 7 nights.
These tailored goals ensure you’re working towards something meaningful and sustainable. The key to making sure these goals are long lasting and geared for success are to ensure they are shaped in a positive light. You are more likely to succeed with affirmations than restrictions.
Reflective Question: What’s one small, realistic step you could take this week to align with your goals?
Breaking Goals into Actionable Steps
Big goals can feel overwhelming, but breaking them into smaller milestones makes them achievable. For example, if your goal is to run 5 kilometres by June, start by running 1 kilometre two times a week. Gradually increase your distance every fortnight.
By focusing on what you can control daily, you’ll build momentum and confidence as you progress.
Reflective Question: What small, consistent action could you take this week to move closer to your goal?
Staying on Track: Proven Strategies for Long-Term Success
Habit Stacking: A Powerful Tool
Habit stacking involves pairing a new habit with an existing one to make it easier to integrate into your routine. This technique helps you build consistency effortlessly.
Examples of Habit Stacking:
- Stretch while waiting for the kettle to boil.
- Squat 10 times after brushing your teeth.
- Take a 10-minute walk after lunch.
- Resetting a room when you leave the room.
By associating new behaviours with something you already do, they become automatic over time.
Reflective Question: What daily habit could you pair with a new healthy behaviour?
Professional Guidance: Work with a Fitness Professional
Having an expert guide you can make all the difference in achieving your goals. Exercise Physiologists are specially trained to:
- Assess Your Baseline: Understand your strengths and areas for improvement.
- Create Personalised Plans: Develop routines tailored to your fitness level and lifestyle.
- Overcome Barriers: Help you identify barriers, motivators and enablers for your goals.
- Provide Ongoing Support: Keep you motivated, accountable, and on track.
Whether you’re recovering from an injury, managing a chronic condition, or simply aiming to improve fitness, professional advice ensures you’re moving safely and effectively towards your goals.
Reflective Question: How could professional guidance make achieving your goals easier?
Rewarding Your Progress
Celebrating milestones along the way reinforces positive behaviours and keeps you motivated. Rewards don’t have to be extravagant—treat yourself to new activewear after four weeks of consistent training or enjoy a relaxing massage.
Reflective Question: What reward would motivate you to keep building healthy habits?
Overcoming Common Challenges With Goal Setting
Even with the best intentions, challenges will arise. The key is knowing how to navigate them. We all fall off the bandwagon from time to time, but the important thing to remember is that motivation ebs and flows, it is discipline that will pull us through. If you only feel at 70% capacity, and can only give 70% to your goal on a specific day, and you do give that 70% — you just gave 100%.
- Setbacks: Missing a workout or indulging in unhealthy food is normal. Focus on bouncing back rather than giving up entirely.
- Perfectionism: Aim for progress, not perfection. A 10-minute walk is better than no movement at all.
- Motivation Slumps: Revisit your “why” and remind yourself of the benefits you’ve already experienced.
- Old habits or Frenemies: Identifying habits and where they stem from can lead to management plans. The same can be said with Frenemies – That friend that is the bad voice, if you can identify possible issues create management plans which lead to greater self-efficacy for maintaining goals.
Reflective Question: What’s your plan for overcoming setbacks and staying consistent?
Making It a Lifestyle, Not a Resolution
True success comes from building habits you can maintain over the long term. Instead of focusing solely on results, prioritise creating a routine that works for you. Remember, small, consistent efforts lead to significant transformations over time. If you set an extravagant process goal, I ask you, will you maintain this 5 years from now? Setting small actionable goals you could see yourself completing in 5 years’ time sets you up for long term success,
Reflective Question: What habit could you start today and maintain for years to come?
Making 2025 your healthiest year doesn’t require drastic changes—just a commitment to taking small, meaningful steps. By setting SMART goals, focusing on daily actions, and seeking expert support from an Exercise Physiologist, you’ll build habits that last a lifetime.
Start today. Identify one outcome goal, break it into performance steps, and focus on the process.
Reflective Question: What’s stopping you from taking the first step towards better health right now?
