Setting Realistic Health Goals for the New Year

Resolutions are like Instagram filters—great in theory, but often a far cry from reality. They are lofty and vague declarations you make in a champagne-fueled haze like, “I’m going to lose 50 pounds,” or “I’m going to run a marathon this year.” Resolutions often lack a plan, so they are doomed to fail.

Goals, on the other hand, are specific, measurable, and, most importantly, realistic. A goal is saying, “I’m going to lose 5 pounds in the next two months by going to the gym three times a week and cutting out late-night snacks.” The difference is not just about what you want to achieve, but how you’re going to get there.

So, this year, let’s kick resolutions to the curb and set realistic goals instead. Trust me, your sanity will thank you.

The Psychological Impact

Setting resolutions can actually be bad for your mental health. When you set an unrealistic resolution and inevitably fall short, it’s a one-way ticket to Guilt Town. You start feeling like a failure, which can lead to stress, anxiety, and a vicious cycle of giving up altogether. We parents have enough guilt as it is.

Goals, however, are a mental health win. They give you a clear path forward and a sense of accomplishment when you hit those milestones. Each small victory boosts your confidence and motivation, making it easier to keep pushing toward that bigger picture. It’s like leveling up in a video game—way more satisfying than getting a game over screen.

Health Goals for the New Year

Now, let’s talk about setting some realistic goals for 2024. While everyone’s goals will be different, focusing on health and wellness is always a good place to start. And no, I’m not talking about becoming a green juice-chugging, kale-loving gym rat overnight.

1. Move More, Sit Less

Notice I didn’t say “work out every day” or “run a 5K every weekend.” The goal here is simply to be more active. Small, manageable changes can make a big difference over time. Try:

• Family Walks: Take short walks around your neighborhood with your kids. It’s a great way to get some fresh air, a bit of exercise, and to expend some of your kids’ energy.

• Dance Parties: Have spontaneous dance parties in your living room. Turn on some music and get everyone moving and grooving.

• Park Play: Spend time at the local park. Play with your kids on the playground or join them for a game of tag or soccer.

• Active Chores: Turn household chores into mini workouts. Vacuuming, sweeping, and even laundry can get your body moving.

• Exercise Videos: Use free exercise videos on YouTube. There are plenty of quick, family-friendly workouts that you can do at home.

• Commercial Break Workouts: During TV time, use commercial breaks to do quick exercises like jumping jacks, push-ups, or sit-ups.

• Playtime at Home: Engage in active play with your kids at home. Games like hide and seek, Simon says, or a mini obstacle course can be fun and active.

• Stretching Routines: Incorporate stretching into your daily routine, especially in the morning or before bed. It’s gentle but effective in keeping you moving.

• Stair Climbing: If you have stairs at home, make a habit of taking a few extra trips up and down throughout the day.

2. Eat Better, Not Perfect

You don’t need to go on some extreme diet or swear off sugar forever. Start with small adjustments like adding more veggies to your meals or cutting back on takeout. The idea is to make healthier choices without driving yourself crazy. Eating better supports your immune system and energy levels.

3. Get More Sleep

This isn’t “sleep when the baby sleeps” advice. If you have a child who doesn’t sleep through the night, you’re in the trenches and have my empathy. But once you’re past that point, there is light at the end of that tiresome tunnel.

Although we can’t add more hours to the day (or night), here are some ways to increase the amount and quality of sleep you get:

• Set a Consistent Bedtime: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

• Create a Bedtime Routine: Establish a relaxing pre-sleep routine, such as reading a book, taking a warm bath, or practicing meditation to signal your body that it's time to wind down.

• Limit Screen Time Before Bed: We’re all guilty of scrolling through TikTok until the wee hours. Avoid screens for at least an hour before bedtime. The blue light emitted can interfere with your sleep cycle.

• Optimize Your Sleep Environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, white noise machines, or earplugs if needed.

• Get Moving: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Aim to finish exercising at least a few hours before bedtime.

4. Prioritize Mental Health

This one’s a biggie. Whether it’s starting a meditation practice, scheduling regular time for self-care, or talking to a therapist, make your mental well-being a priority. You can’t pour from an empty cup.

5. Drink More Water

Speaking of cup… one of my favorite health hacks is drinking more water. Seriously, it’s the easiest thing you can do for your health, no matter how financially strapped or busy you are. All you need is access to water, and you’re good to go.

Drinking the proper amount of water has countless benefits:

• Improves your skin

• Boosts your energy

• Aids digestion

• Helps maintain a healthy weight

• Flushes bacteria

• Normalizes blood pressure

How much water should you drink? The general guideline is roughly 15.5 cups (124 ounces) of fluids a day for men, and about 11.5 cups (92 ounces) for women, though this can vary based on age and activity level, which is more than the 64 ounces that we’re touted at us in grade school.

6. Build a Routine

This one I hate because I’ve never been good at setting a routine. However, having a routine can do wonders for your mental and physical health. It doesn’t have to be rigid—just a general plan for your day to keep you on track and productive.

Putting my kid in daycare – even though I work from home – was the best way for us to establish a routine (as well as save my mental health). Comparably, you’ll notice that incorporating these simple changes go hand in hand with each other.

For instance, moving more during the day not only boosts your physical health and energy levels but also significantly improves your sleep quality at night. Regular physical activity helps you fall asleep faster and enjoy deeper, more restorative sleep.

In turn, getting better sleep leaves you feeling more refreshed and energized, making it easier to stay active and engaged throughout the day. Additionally, a consistent bedtime routine and limiting screen time before bed can enhance this effect, ensuring you wake up rejuvenated and ready to tackle the day's challenges.

By prioritizing sleep, creating a relaxing sleep environment, and managing your time effectively, you set the stage for a healthier, more balanced lifestyle where each positive change supports and reinforces the others.