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The new year is the perfect time to reset your health goals. In fact, 79% of resolutions focus on health and/or fitness. Some people may focus on weight loss, while others may want to focus on managing a chronic condition.
Regardless of what your health resolution is, the fact is that making a resolution is just the first step. Keeping it can be challenging without a plan.
Our team of primary care providers at Maniya Health wants to help you turn intentions into lasting habits. In that light, here are seven tips to make your health resolutions stick.
1. Be specific with your goals
Instead of vague resolutions like “eat healthier” or “exercise more,” set measurable goals. For example, commit to walking for 30 minutes five days a week or to include a serving of vegetables with every meal.
Specific goals like these provide a concrete metric to track and celebrate.
2. Break your goals into small steps
Big changes can feel overwhelming. Instead, break your goals into smaller, manageable steps. Start with one extra glass of water a day or a 10-minute walk after lunch.
3. Track your progress
Logging your efforts can dramatically increase your success. Use a journal, app, or calendar to track exercise, meals, sleep, or medication adherence.
Track whatever data is related to your specific goal. For example, if your goal is to drink eight glasses of water, add a small check mark on your calendar each time you do so. At the end of the day, you can look back and see your progress.
You can also track multiple aspects of your goal. For example, if your goal is to lose 20 pounds, you can track pounds lost as well as inches lost.
Why this matters: Monitoring your progress shows you how far you’ve come and highlights areas for improvement. It can give you the pep you need on days you feel like giving up.
4. Turn your resolutions into SMART goals
SMART goals are specific, measurable, achievable, relevant, and time-bound. For instance, “I will walk 150 minutes per week for the next month” is more actionable than “I will exercise more.”
5. Build a support system for yourself
Share your resolutions with friends, family, or one of us here at Maniya Health. Accountability and encouragement can keep you motivated, especially when challenges arise.
At Maniya Health, our team can provide personalized guidance and check-ins, especially for weight and chronic disease management.
6. Don’t quit if you reach a setback
Life happens, and setbacks are normal. Don’t give up if you miss a day or slip up. Review what went wrong, adjust your approach, and keep moving forward.
7. Align your goals with trusted health guidelines
If you’re not sure where to start, let reputable organizations guide you. Using evidence-based recommendations gives your resolutions structure and takes the guesswork out of setting goals.
For example:
- The American Heart Association recommends 150 minutes of moderate exercise per week.
- MyPlate offers a simple visual for building balanced meals.
- The Sleep Foundation outlines how many hours of sleep you need based on age.
These guidelines provide a reliable starting point and help ensure your goals support long-term health.
Prioritize your health in 2026
Sticking to health resolutions is easier with professional guidance. Whether you want to improve nutrition, manage chronic conditions, quit smoking, or improve your sleep, the Maniya Health team is here to support you every step of the way.
Call our Hamilton, Robbinsville, or Hopewell, New Jersey, offices to schedule a visit and create a plan that works for you in 2026 and beyond.