Tespo Blog

How to set healthy New Year's goals that stick

Posted by Josh on Dec 28, 2016 11:36:59 AM

Okay, so in past years you haven't had much luck with setting New Year's goals. They just don't seem to stick. That’s okay. You’re not alone. Although roughly 45% of Americans set New Year’s Resolutions each year, according to the Statistic Brain Research Institute, only about 8% of people actually achieve their New Year’s goals. But that doesn’t mean there isn’t value in setting New Year's goals. People who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions. With that said, explicit or not, goals need to be realistic. Here are some tips for setting health goals that can stick at any time of year!


  1. Be realistic. “Real Life does not exist in a bubble where everything is peaceful, calm, and totally in our control at all times. In the real world our lives can be quite messy and unpredictable,” says exercise physiologist and nutritionist Lisa Cohen, MS, CN.
  1. Forget about perfection. “Remember, it’s not about perfection. It’s about progress.  Don’t get frustrated if you eat an unhealthy meal, or miss a workout. Remember the great work you have done and commit to doing better tomorrow,” she says.
  1. Tell someone, a friend, family member or colleague about your resolution. Studies have shown that by telling people your goals or resolutions, you’re more likely to have success in reaching them than if you keep them to yourself. When you share, you’re not the only one you feel accountable to.
  1. Set a roadmap. Map out the different steps you need to take to reach your goal. For instance, if you want to lose weight, start by mapping out how much you would like to lose. Then outline how much you need to lose each week to reach your goal. This should be followed by the changes you'll need to make to your diet or exercise routine to make this happen. But remember to be realistic! It’s neither healthy nor realistic to lose 10 pounds in one month. Two to three months is not only more realistic, you’re more likely to keep the weight off with a slow and steady pace as opposed to a crash diet.
  1. Identify excuses. You have no time, you’re too tired, your favorite TV show is on—the list goes on and on. Cohen says to consider how you can change your behavior so that in the moment you can overcome these distractions or excuses to reach your goals.
  1. Choose one little thing you could do today to meet your goals. “Maybe it’s researching a healthy meal delivery service, downloading a relaxing meditation, or booking a babysitter one evening a week,” she says. Or, maybe it’s starting a daily supplement routine with Tespo today. 

Looking for ideas for New Year’s goals? The top 5 resolutions according to a recent study noted these worthy aspirations at the top of the list: To enjoy life to the fullest; live a healthier lifestyle; lose weight; spend more time with family and friends; save more, spend less. So what you are waiting for? Let this be the year your New Year's goals stick. HAPPY NEW YEAR!

Topics: Health, Men's Health, Women's Health