How to Set Health-Related New Year’s Resolutions {with Free Template}

Are you ready to set some goals and actually see positive results this New Year? This post goes over how to set realistic goals with tips on how to stay motivated and accountable with your New Year’s resolutions. I’ve included a free New Year’s resolution template you can download at the end of this post!

Now, New Year’s resolutions can be a little bit corny but it’s also a great time to reflect on the past year and make goals for a new refreshing “start”. The holiday stress is over, the weather is cold, and life seems to slow down a bit. In my opinion, the months of January through March present the perfect time to really put your health into focus.

Often times, we set goals for the New Year but this does not actually result in behavior changes. We have good intentions but transforming those intentions into actions can be challenging. Yes, the first step is figuring out what your goals are. To make real changes, though, it’s important to have an action plan in place when you’re setting your New Year’s resolutions.

Read the post for tips on creating and maintaining New Year’s resolutions then scroll to the bottom to download the free template! Of course, you can use this template for non-health related goals as well! Also, remember that “health” is broad: this can be related to stress level, quality sleep, and even self-care.

Setting Realistic Goals

One of the most common mistakes when it comes to making New Year’s resolutions is being too vague. Instead of saying, “I want to get fit,” aim for SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. For example: “I will walk 30 minutes a day, five days a week for the next three months” or “I want to lose 2 pounds a week for three months”. SMART goals give you a clear path forward and help you measure your progress.

Approach goals help individuals move towards desired outcomes and are associated with greater positive emotions, self-reflections and thoughts. This is something to keep in mind if your goal is to avoid something like “I want to stop eating junk food as a snack”. Instead, use a more positive approach like “I am going to have a yogurt parfait as my snack in the afternoon”.

Set Specific, Measurable Goals

SMART goals have been shown to actually facilitate behavior change. What this means is that your goals should be specific, measurable and realistic. For example, “I want to lose 5 pounds in one month”. This can be measured on the scale, the timing is specific, and most important of all: 5 pounds in one month can be realistic for some.

The infographic below identifies a main goal for a 6 month timeframe. In order to achieve that very broad goal there are also smaller goals broken down.

Break It Down

Big goals can feel overwhelming and are, again, often too vague. Breaking them down into smaller, actionable steps means you will have more a “plan” on how to reach that goal. It’s like having umbrella goals underneath the main goal that are easier to achieve short-term.

Under the “resources needed” box this is where you think about what resources are needed to achieve your main goal and the little umbrella goals as well. You’ll see better results if you are more prepared!

The key to successful outcomes is starting small! Don’t make goals you aren’t sure you will be able to achieve. If you were to rate your confidence level on achieving your goals on a scale of 0-10, what would you say? There are actual research studies that have found that if it’s anything less than 7, you might want to re-assess your actual goals.

Staying Motivated and Accountable

Focus on the why. The “positive outcomes” box is where you write down what the potential outcomes will be if you achieve this goal. Connect your resolutions to a deeper purpose. If your goal is to exercise more, remind yourself that it’s not just about looking a certain way but about having more energy to play with your kids or reducing stress.

Then, it’s time to figure out how you will track your progress to help you stay accountable. I am a list person – I find this helps me stay accountable. In fact, I probably make a new list everyday (sometimes multiple times a day). Sometimes, I even text myself (is that weird?) things I need to do or work on.

Now, this won’t work for everyone so figure out what strategy you think will work for you. If that’s building a support system then let your friends and family know what your goals may be so they can offer encouragement and motivation. If your husband is aware of your goals, this can help set expectations for the New Year as well.

Overcome Obstacles

In this New Year’s template there is a spot to write out potential barriers to achieving your goals. How will you overcome those obstacles? This is called “coping planning“: or anticipating barriers and challenges that may interfere with the action plan and how you will overcome them.

For example: one of your goals is to make it to the gym 4 days a week but you can’t find childcare one day. The backup plan could be finding a short workout to do at home once the kids are in bed. Or, having a dance party with your kids for a cardio replacement to burn some extra calories.

Revisit and Adjust Goals as Needed

It might take some trial and error to figure out what does and does not work. The “reflection” box is there to help you brainstorm along the way. This is kind of a “free for all” box: write yourself a positive sentiment or explain why a week got a lower rating.

Circumstances might change. Reassess your resolutions every few months and adjust them to keep them relevant and achievable. Flexibility helps you stay aligned with your overall goals.

Resources to Prioritize Your Health

Protein + Fiber Resources

One of my goals for 2025 is to be more mindful when creating meals so that they are higher in protein and fiber. It’s something I talk about a lot on this site but could definitely still improve on in my everyday life.

Both protein and fiber help to slow down the digestion of our food, keeping us fuller for longer which may lead to reduced appetite and lower overall caloric intake. Protein, specifically, is associated with positive changes in body composition. So, consuming a higher protein diet can be beneficial if weight loss is one of your goals.

A fun way to stay accountable and eat healthier is this Protein and Fiber Breakfast Challenge. A 21-day “challenge” with healthy breakfast recipes high in both protein and fiber. It’s fun, motivating, and will set you up for success – keeping you energized and full until your next meal. I also have a 14-Day Plant-Based Challenge, too.

Weight Management

It call comes down to calories in, calories out if your goal is to lose weight in 2025. It sounds so simple, right? Yet, if it were that easy then Ozempic wouldn’t be as big as it is and rates of obesity wouldn’t be so high. Focusing on protein + fiber intake can help with weight loss goals as well as the posts below.

— High Volume, Low Calorie Meals
— 1600 Calorie High Protein Meal Plan
— Low Calorie, High Protein Meal Prep
— 30 Recipes High in Protein and Low in Calories
— Low Calorie Lunch Meal Prep

Sometimes, it’s all about the right mindset

In regards to health promotion, people are more likely to change their behavior in response to motivation rather than an influx of information. You might have all the resources to implement healthier habits but if you don’t have that drive to do so – what is the point? How do you get there?

Achieving and maintaining a healthy lifestyle is not just about hitting the gym or counting calories. It involves a significant mindset shift which prepares you to overcome resistance and ambivalence. If you have made goals in the past but have not seen results, you might need to figure out what is holding you back. Read more about this in my post on Healthy Lifestyle Mindset.

Fitness & Physical Activity

I have always been someone who prefers to workout at home instead of going to the gym. For me, it’s easier and more convenient – but I know that it isn’t for everyone! Some individuals need motivation from a workout class or a friend – where the gym might be a better option. If you’re not sure where to start, I break it down in my post on Home vs. Gym Workouts.

Download the Resolutions Template

Click on the button below to download the resolutions template + free meal planner to help you set realistic goals this New Year and stay motivated! This is a PDF file that you can print off and keep on your fridge for more accountability!

I truly hope this post helps you create specific, realistic goals for 2025 and the tools needed to achieve them. If I can help just one person at all, my day is made! Good luck and wishing you well with the New Year!