This year, make health resolutions you can keep

As December winds down and our attention shifts to the year ahead, it's natural to focus on what we want to do differently — especially for our health.

Remember those big ideas you had about going vegan? Or training for a marathon? Or finally riding Black Diamonds on the snowboard buried in your garage?

This year, consider making a resolution that you’re more likely to keep. You can start by focusing on ones that fit your lifestyle.

“Setting and achieving realistic health goals can help you stay physically and mentally fit for whatever your plans might include,” says Cecelia Jacobson, a PeaceHealth registered dietitian and diabetes educator in Eugene-Springfield, Oregon.

“Do you want to spend quality time with the grandkids? Do volunteer work? Enjoy favorite hobbies? Try new things?,” Jacobson asks. “Even if you can’t do some or all of what you want right now, your work today can prepare you for when you can.”

Here's how to turn your good intentions into lasting change.

1. Play to your strengths

Consider what motivates you most.

Are you a checklist person who thrives on small wins? Start with simple, manageable goals you can “check off,” like drinking more water each day or scheduling regular walks.

If you’re someone who enjoys a challenge, set a goal that stretches you farther. Maybe you’ll sign up for a new fitness class. Or try out a whole-foods diet for a week.

2. Prioritize what matters to you

Focus on a high-impact area of your health. If weight loss is a priority, even shedding 5–10 pounds can lower your risk for many health conditions. If you smoke or vape, resolving to quit could drastically improve your lung health.

Already have those areas covered? Turn to nutrition, exercise, sleep or mental health. Tracking your daily habits around food, physical activity, sleep habits and mood can reveal areas to focus on.

3. Take it slow and steady, then celebrate your progress

Change is a marathon, not a sprint. Start small with goals that meet the SMART criteria:

• Specific
• Measurable
• Attainable
• Relevant
• Time-bound

For example, commit to walking 10 minutes a day. Or swap sugary drinks for water (here’s how to make it less boring).

Track your progress and celebrate each milestone. If you have a bad week, that’s OK. Just use it to motivate you for a fresh start the next day.

4. Build your support system

Family and friends can keep you accountable to your goals — and you might inspire them to join in!

It’s also a good idea to involve your healthcare provider in your health-related resolutions.

They can guide you toward safe exercise or science-backed diet plans and share tools like goal-setting worksheets or apps.

At PeaceHealth, Jacobson offers a downloadable Wellness Action Plan so her patients can visualize and track their progress.

5. Focus on the big picture

Why do you want to improve your health? Is it to enjoy time with loved ones? Pursue hobbies? Prepare for future adventures?

When you align your resolutions with your larger values, you'll find it easier to stay motivated.

Finally, Jacobson recommends asking yourself a simple question. What habits do you want to make — and keep — for the rest of your life?

“Look at older friends or family you might want to emulate as you get to be their age,” she suggests. “See yourself making and practicing healthy lifestyle choices now that will carry you well into the future.”

Remember that it could take a few days or a few weeks to see a difference. But when you focus on the long-term benefits, it can bring your resolution from pie-in-the-sky to just-within-reach.