Let us guess: You went all out for your New Year’s resolution on January 1. This was finally going to be the year you started to meal prep, or wake up earlier, or stick to a workout routine. But now it’s mid-January—and nothing’s changed.
It’s not just you; it’s human nature, according to Sohaib Imtiaz, MD, MPH, Chief Medical Officer of Health.
“People have ‘all-or-nothing’ mentalities,” says Imtiaz. “We want to do something perfectly, and if we don’t, we abandon it completely.”
Keeping a resolution doesn’t have to be impossible. You just need the right checklist. And Imtiaz has just the framework. He urges people to create SMART goals:
- Specific: Make your goal or resolution as specific as possible. Instead of just saying you’re going to work out every day, add some details. (“I’m going to bike or try HIIT classes.”)
- Measurable: Set parameters. If you’re planning on biking, commit to doing it for a specific number of days and for a specific amount of time.
- Achievable: If you’re new to an activity, take your current abilities into account.
- Realistic: The goal you’re aiming for should be realistic to your lifestyle and preferences. If you despise leafy greens, a daily spinach smoothie is probably not for you.
- Time-Related: Consider giving yourself a time limit or an end date to complete your goal.
Imtiaz is using the SMART checklist to help him stick to his own goals for 2025, which include getting back into shape after becoming a new dad derailed his workout schedule last year.
“My New Year’s resolution is to focus on more cardiovascular exercise,” he says. “I’m also prioritizing weekly sauna sessions to help improve my recovery between workouts—something that’s important to me as I get older.”
He’s also giving himself some grace and prioritizing balance—as should anyone trying a new goal or resolution on for size.
“You don’t have to be perfect. If you have a bad day, put it behind you. Work on bouncing back,” says Imtiaz. “I’ve learned the importance of balance when it comes to working out and eating well. If you have too many rules, you’re more likely to break them.”
Whatever your health goals may be this year, the guides below are a great way to jumpstart a realistic wellness journey. It’s not too late to make or re-start a resolution.
“The best time to start,” says Imtiaz, “is whenever you resolve to do so.”
