Setting Goals for Wellness: First Steps to a Great New Year
A new year and new beginnings lift our spirits as we dream of possibilities for the year ahead. This past year reminded us how much is out of our control. The key to goal-setting is to focus on what we can control. Consider these tips as you set goals for 2021:
Split a large goal into several small, achievable steps rather than one main goal.
Focus on variety.
Be flexible.
Find ways to hold yourself accountable.
Split Large Goals into Smaller Steps
Goals can be very powerful if the path to achieving them keeps us feeling motivated rather than defeated. Lofty goals drive us at first, but sometimes when that first setback occurs, we give up rather than continuing along the path.
Coach Amy recommends breaking down a larger end goal into smaller steps. The success we feel in accomplishing each smaller step provides the drive to continue along the path toward that end goal and makes us less likely to give up when there are setbacks.
Let’s consider Sarah, who wants to improve her posture. Instead of expecting herself to have perfect posture all day every day, she can break this goal into small chunks. For example, she can:
Strive to hold good posture for 10-15 minutes every 2 hours for 3 days each week during her work day. This serves as a great reminder to focus on posture.
Maintain good posture while driving and running errands.
Address weaknesses that prevent good posture or have evolved because of poor posture.
Start a strength program for 15 minutes twice a week.
Start a flexibility program for 15 minutes twice a week.
As Sarah achieves these smaller goals, her posture will gradually improve, and she can set higher goals every couple of weeks.
Focus on Variety with Wellness Goals
Set goals that come in all shapes and sizes for the mind and spirit as well as the body. Here are some great examples of variety you can incorporate into your goals (and steps!) for 2021:
Improve posture. If you’re working from home, this is a great goal for you.
Work on flexibility.
Get 7-8 hours of sleep per night.
Improve strength or incorporate cross-training into your routine.
Seek PT treatment for that nagging “niggle” that cropped up this past year.
Work on daily gratitude.
Give extra attention to self-care and techniques that improve mental health.
Go outside for fresh air on the warmer winter days.
Be Flexible
Our health and well-being are two of the dominant factors that drive our quality of life. Meeting the goals you set this winter will give you the boost you need to commit to improving your overall health and wellness for the rest of the year. If you have a bad day, don’t meet your goal one week, or things crop up that you didn’t plan for, be flexible and don’t give up. Give yourself a fresh start or slightly revise your goal or timeline, and give yourself credit for how far you’ve come.
Find Ways to Hold Yourself Accountable
It’s easier to achieve your goals when you hold yourself accountable, especially when you include a supportive community. Here are some helpful ways to keep true to your goals:
Write down your goals in a log or personal journal.
Vocalize your goals to others. Many have found posting on social media like Facebook and Instagram is helpful. You can find CoachAmyPT on Facebook.
Share your wellness goals with Coach Amy at your physical therapy appointment.
If you are a runner and interested in community support and camaraderie while achieving something new this winter, consider signing up for the Roadrunners of Kansas City (RRKC) month-long “Miles for Charity” challenge and check out our blog post on How to Set your 2021 Running Goals in the Face of the Unknown.
Being a part of a community brings us joy and helps us achieve our goals. We are proud to include you in our community.
As we leave 2020 behind, we take with us a reminder to accept what we cannot control and lean into what we can, like goal setting for 2021. Whether they are few or many, inspirational or routine, we look forward to hearing about your goals for 2021 and would love to be a part of helping you to achieve them, one step at a time.