Hannah Holzhauer
MS, RDN, LDN, NBC-HWC

As the new year begins, many of us are setting goals, making resolutions, and thinking about ways to improve our health and well-being. Whether it’s eating better, exercising more, or managing stress, the start of the year is the perfect time to reflect on the changes we’d like to make. But if you’ve ever set ambitious resolutions only to see them fizzle out by February, you’re not alone. The key to lasting change isn’t about making drastic, short-term fixes—it’s about creating sustainable habits that you can maintain long-term. 

1. Start with Small, Achievable Goals

Big resolutions often feel overwhelming, and when progress is slow, it can be easy to lose motivation. Instead of aiming for drastic changes, focus on setting small, achievable goals that build up over time. For example, instead of committing to an hour of exercise every day right away, start with 15-minute workouts a few times a week. Once that becomes a habit, gradually increase the duration and frequency.

Sustainable changes happen when we set ourselves up for success, not failure. This means starting with goals that feel doable, and celebrating your progress along the way.

2. Focus on Progress, Not Perfection

Many people fall into the trap of thinking they need to be perfect in order to succeed. The reality is that health and wellness are about progress, not perfection. It’s okay to have setbacks or slip-ups—what matters is how you respond to them.

If you miss a workout or indulge in a treat, don’t see it as a failure. Instead, acknowledge it and move forward with your next step. Building a positive relationship with food, exercise, and self-care is about being kind to yourself and staying focused on your long-term goals, not getting caught up in short-term “perfect” standards.

3. Implement Habits, Not Drastic Diets

Fad diets and quick-fix trends may promise fast results, but they’re rarely sustainable in the long run. Instead of following the latest diet craze, focus on creating healthy habits that you can maintain. This could mean cooking more meals at home, drinking more water throughout the day, or increasing your vegetable intake.

Think of your lifestyle as a whole—nutrition, movement, sleep, and stress management—and identify one or two areas where you can start making changes. For example, if you typically skip breakfast, start by adding a balanced meal in the morning. If you’re not getting enough sleep, focus on establishing a consistent bedtime routine.

Small, incremental changes are much easier to maintain and often lead to greater long-term results than drastic changes that are difficult to keep up with.

4. Set Realistic Expectations

We often set ourselves up for disappointment by expecting immediate results. Health and wellness are long-term journeys that require patience. It’s important to set realistic expectations about how much time it will take to see changes, whether it’s weight loss, improved fitness, or better digestion.

Be patient with yourself and celebrate the small victories along the way. The process is just as important as the outcome.

5. Build a Support System

Making changes is easier when you have a support system to lean on. Whether it’s friends, family, or a dietitian, having people who encourage you and hold you accountable can make all the difference in sticking with your goals.

If you find it hard to stay on track or need extra guidance, don’t hesitate to reach out to a professional. Having a support system makes it easier to stay motivated, track progress, and get the encouragement you need to keep going. You don’t have to work on your goals alone.

6. Embrace Flexibility

One of the biggest barriers to long-term success is rigidity. Life is unpredictable, and there will be times when you can’t stick to your routine exactly as planned. It’s important to embrace flexibility in your approach and learn to listen to your body.

Some days, you may need more rest than usual. Other times, you may feel energized and ready to push harder. Listen to those cues and adjust accordingly. The more you attune to your body’s needs, the easier it becomes to make healthy choices that feel natural and sustainable.

7. Make It Enjoyable

Change is easier to sustain when it’s something you enjoy. If you’re dreading every workout or forcing yourself to eat foods you don’t like, it will be hard to stay motivated.

Find activities you enjoy, whether it’s dancing, yoga, hiking, or swimming. Try out new recipes, discover ways to make healthy meals more exciting, and remember that eating well doesn’t have to mean sacrificing flavor or fun. The more you enjoy the process, the more likely you are to stick with it.

8. Track Your Progress and Adjust as Needed

Tracking your progress can help you stay on track and highlight areas that might need more attention. Whether it’s through a journal, an app, or a simple checklist, recording your achievements can keep you motivated.

At the same time, be open to adjusting your approach as you go. If you find that a certain habit isn’t working for you, or if your goals evolve, it’s okay to reassess and try something different.

The new year offers a fresh start, but sustainable health changes don’t happen overnight. By focusing on small, achievable goals, being patient with yourself, and building healthy habits that you enjoy, you’ll set yourself up for long-term success. Remember, the journey toward better health is a marathon, not a sprint.