When it comes to setting health goals, it’s easy to go all in—big plans, big changes… and then big burnout. I’ve been there. You start with the best intentions, full of motivation and excitement, only to feel overwhelmed a few weeks later when life gets busy or progress slows. Sound familiar? The truth is, those huge, sweeping changes often don’t stick because they’re just not sustainable.
But here’s the good news: You don’t have to overhaul your entire life to make progress. Small, intentional changes done consistently can have a bigger impact over time than any drastic resolution ever will. The secret to lasting progress? Start small, keep it simple, and focus on building habits you can grow over time.
1. Start Small and Build Up
It’s tempting to jump in with big goals, but lasting change comes from small wins that grow. Start with something so easy it’s almost laughable—like drinking one glass of water when you wake up or moving your body for just 10 minutes a day. Once that feels easy, build from there.
Small, consistent actions > big, unsustainable changes.
2. Attach New Habits to Something You Already Do
One of the easiest ways to build a new habit is to attach it to something you’re already doing. This takes the guesswork out of “when” and helps it become automatic.
Example: Drink water every time you walk into the kitchen. Do squats while brushing your teeth. Walk around the block after dropping the kids off at school.
The little things add up.
3. Focus on Progress, Not Perfection
Let go of the “all or nothing” mindset. It’s okay if you miss a day or don’t hit a goal perfectly—progress is about showing up more often than not.
Did you move your body 3 days this week instead of 5? That’s still a win!
The goal is progress, not perfection.
4. Schedule Movement Like an Appointment
If you’re waiting for “extra time” to work out, spoiler alert: it’s not coming. Treat movement like a non-negotiable appointment. Put it on your calendar, set a reminder, and honor it the way you would a doctor’s visit or work meeting.
Even 15 minutes counts.
5. Celebrate Small Wins
Did you drink your water today? Hit your 10-minute movement goal? Cook a healthy meal? Celebrate it. Small wins are the foundation of bigger ones, and acknowledging your progress keeps you motivated to keep going.
Remember: Every step forward counts, no matter how small.
Setting health goals isn’t about flipping your life upside down overnight. It’s about those little changes that add up over time. Start where you are, keep it simple, and don’t forget to celebrate the small wins (because they totally count).
We’ve got this! Let’s focus on showing up for ourselves in small, meaningful ways and building habits that stick. It’s not about perfection—it’s about progress. Ready to make it happen? Let’s go!
