Alright, so you’re fired up. Maybe you set out to move more, eat better, even drink an extra glass of water every day—and it felt great for a week or two. But if you’re anything like most of us, the shine can wear off fast. That old couch is calling your name, or those cookies you swore you’d only eat on Sundays suddenly make a Wednesday appearance. Welcome to being human. The good news? With a few simple tweaks and a dash of self-kindness, sticking to your new health goals can get a whole lot easier.
Start Small (No, Seriously)
One huge mistake most folks make is going big right out of the gate. “I’ll jog every morning, quit sugar forever, and learn yoga by the weekend!” Sound familiar? And then somewhere around week two, life gets busy or the scale doesn’t budge, and you’re back in old habits.
Instead, pick one or two changes that feel doable—like a daily ten-minute walk or swapping soda for water at lunch. When I was trying to lower my blood pressure, I started by parking at the far end of the grocery lot and walking in. Not glamorous, but it stuck, and that little win made me want to do more. Small goals add up; they really do.
Write it Down or Tell a Friend
Jot your goal on a sticky note and slap it where you’ll see it—a bathroom mirror, the fridge, even your phone screen. Better yet, tell a friend, a spouse, or heck, the neighbor down the hall at your memory care facility. Sharing your plans makes you just a bit more likely to stick to them, because someone else knows and might ask about it. If you’re the competitive type, make it a challenge—see who’s still walking at the end of the month!
Set Reminders For Yourself
Life’s distracting. Between appointments, family stuff, news, and the lure of a comfy chair, it’s easy to forget your good intentions. Set calendar reminders or alarms on your phone. You can even use sticky notes on your cabinet: “Drink water!” or “Take a walk!” Sometimes we just need a nudge.
Make It Fun (Or at Least Not a Chore)
Nobody wants to drag themselves through a boring workout or nibble on bland food. Mix things up. Try a dance class, play your favorite music while you stretch, or experiment with healthy recipes until you find a few you actually like. Throw in a treat sometimes—a “cheat” day isn’t the end of the world. Remember, “healthy” can (and should) include a bit of joy.
Track Progress—But Don’t Freak Out
It’s tempting to weigh yourself every morning or count every salad leaf. That can take the wind right out of your sails if the results are slow. Try focusing on how you feel rather than aiming for perfection. Write down wins, big and small: “Walked after dinner,” “Skipped the elevator,” or “Chose fruit instead of cake.” Those add up, and you’ll have a log of all the ways you’re moving forward.
Cut Yourself Some Slack
Everyone has lazy days or slips up. The trick isn’t being perfect; it’s getting back at it the next day. Forgiveness and a sense of humor go a long way.
Bottom line? Progress isn’t always pretty or fast, but it’s totally possible—one honest step at a time. You’ve got this. No need for perfection, just keep moving in the right direction.