With 2020 right around the corner, you may be looking for ways to improve your health and wellness in the new year. While setting wellness goals can sometimes be an elusive process, making a plan to get healthier in 2020 doesn’t have to be a difficult process. Knowing how to identify your wellness goals and create a plan to achieve them is the key to achieving your wellness goals in 2020 and beyond. Below, I’ll show you exactly how to get started with setting wellness goals and how to create goals in several areas to improve your health and wellness. Keep reading!
Getting Started with Setting Wellness Goals
Whether you’ve been plugging away at your goals for a while or just getting started, it’s important to be clear on your main goal. After all, you may have multiple goals you would like to work on, but ask yourself, “Are all of these goals a priority?” After all, if everything is a priority, you’ll find that making progress is very challenging. So start by identifying what areas you would like to work on, prioritize your goals, and identity that main goal you would like to focus on. It could be a general area of wellness or something very specific. Below, I’ll show you how to create SMART goals around these areas of wellness.
How to Break Down Large Goals
Once you’ve identified your main goal, you will need to break this goal into smaller, step-by-step milestones. Here are some examples of what this might look like.
Setting Wellness Goals to Manage Weight
If you have an overall goal to achieve or maintain a healthy weight, you’ll want to create mini-goals that include smaller milestones (micro-goals) that will lead to a healthy weight. This might involve becoming more physically active and developing healthy eating habits.
Setting Wellness Goals for Physical Activity
A person looking to become more physically active may set milestones that involve identifying activities that help reduce sedentary behavior.
Setting Wellness Goals for Healthy Eating
You might be focused on healthier eating. In this case, your goal can be broken down to include actions such as planning healthier meals, identifying easy recipes, and packing healthy lunches and snacks.
Setting Wellness Goals to Manage Stress
If your goal is to lower stress, create a plan to manage stress. This may involve setting aside time to do stress-relieving activities.
Setting Wellness Goals to Manage Finances
Financial wellness is a very important part of an overall wellness plan. If you have goals around improving your finances, your plan may involve creating a budget, reducing your monthly expenses, or making a plan to pay off debt.
The Basics of Setting Wellness Goals
Setting wellness goals for 2020 can be as easy as remembering the SMART acronym. SMART goals contain 5 components. They’re:
- Timely or time-limited
Making changes to your health and wellness routines can support a healthy lifestyle for the long term. As you think about setting wellness goals for 2020, focus on the specific goals you’d like to achieve and the outcomes you hope to gain.
There are many areas of wellness that you could create goals around. Use our ideas for wellness goals to help you set SMART wellness goals for 2020 and create a clear plan to help you accomplish your goals.
More Ideas for Setting Wellness Goals for 2020
In addition to the above goal examples, here are some ideas and examples of main goals and micro-goals (or milestones) that can be set to reach the larger goal.
Ideas for Setting Health-related Goals
Sample Main Goal: Maintain a healthy weight
- Prep healthy lunches for the week on Sunday.
- ack a healthy lunch three days per week.
- Include 50% fruits and vegetables with each meal.
- Create a meal plan once per week.
- Go for a 15-minute brisk walk twice per day, 5 times per week.
Ideas for Setting Healthy Eating Goals
Sample Main Goal: Develop healthy eating habits
- Add an additional serving of fruit or vegetables four days per week between lunch and dinner.
- Start your day with a healthy breakfast 5 days per week.
- Add an extra serving of fruits or vegetables every day.
- Eat two servings of dark leafy green vegetables such as spinach, broccoli, kale, romaine, etc., three days each week.
- Avoid added sugars in foods two days each week.
- Go vegetarian one day per week.
- Pack a healthy lunch for work or school three days each week.
- Swap out refined grains for whole grains such as quinoa, brown rice, or millet at one meal per day.
- Drink a glass of water before each meal.
Ideas for Setting Physical Activity Goals
Sample Main Goal: Become or stay active
- Go for a 15-minute walk before work 5 days per week.
- Have a walking meeting with co-workers rather than sitting in the conference room.
- Aim for 10,000 steps 5 days each week.
- Engage in moderate intensity physical activities 5 days per week for 30 minutes.
- Take a 5-minute walking break every hour during the workday.
- Use an app or reminder tool to help you sit less at work.
- Stand for phone calls. Walk as you talk.
Ideas for Setting Family Wellness Goals
Sample Main Goal: Create routines to improve family wellness
- Designate one night per week as “family fun night” to spend quality time together.
- Eat meals together as a family 5 nights per week.
- Find hobbies you enjoy together such as arts and crafts, reading, or something that all family members can engage in.
- Start and maintain a family garden.
- Hug or kiss your family members goodbye in the morning before the day gets busy.
Ideas for Setting Stress Management Goals
Sample Main Goal: Reduce or manage stress
- Maintain a calendar to help you manage your time.
- Create a relaxing bedtime routine.
- Write out and prioritize your tasks each week.
- Create a daily meditation routine.
- Go electronics-free three evenings per week.
- Get adequate sleep. For adults this is 7-9 hours per night.
- Start a nighttime journaling routine.
- Engage in relaxing hobbies such as gardening, reading, dancing, or other fun activities.
Ideas for Setting Financial Wellness Goals
Sample Main Goal: Manage finances
- Examine your spending history.
- Look for ways to reduce spending.
- Eliminate unnecessary expenses.
- Create a monthly budget.
- Cook and eat at home 5 days per week.
The Bottom Line on Setting Wellness Goals for 2020
As you work on setting wellness goals, remember to keep your plan SMART and dimple. If you want to achieve sustainable lifestyle changes, set wellness goals that are clear and actionable. Getting clear on your overall goals, breaking goals down into micro-goals, and identifying specific actions to achieve your goals are the key. Good luch with your wellness goals for 2020!
Alicia Hyatte is a Licensed Clinical Social Worker, Family Wellness Expert, and Health Educator. She creates impactful, evidence-based health and wellness content and programs for individuals, families, and communities.