SMART Goals for the New Year

It’s that time again: the familiar trope of “new year, new me.” Many of us start the year by reflecting on the past 12 months and setting resolutions for the next. Yet all too often, those good intentions fade quickly - much like gym memberships in February. So, how can we create real, lasting change that improves our health?

The answer lies in setting SMART Goals.

SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. They help transform vague aspirations into clear, actionable plans. Instead of saying, “I want to get in shape,” we can define goals that are more structured and realistic which are more likely to lead to sustained changes. SMART goals provide clarity and focus. They break down big ambitions into manageable steps, which is essential for setting goals that will stick.

Before you start setting your own SMART goals, take a moment to reflect on these questions:

• What health habit do I want to improve? (e.g., exercising regularly, eating more vegetables, getting better sleep, managing stress).

• How does this align with my overall well-being or long-term health aspirations? (e.g., reducing risk of chronic disease, supporting mental health, etc.).

Once you have clarity on the habit or skill you want to develop, you can plan around it. For example, if your goal is to improve cardiovascular health, you might focus on increasing physical activity in a structured, measurable way. Let's try it out for our earlier goal of “getting in shape.”

• Specific: Define your primary exercises. In this example, we’ll use brisk walking and stationary biking.

• Measurable: Track the total minutes of exercise each week. We will aim to meet the American Heart Association’s recommendation of 150 minutes per week

• Achievable: Start with 3 days per week and gradually increase intensity and duration over time.

• Relevant: Exercise supports cardiovascular health and overall well-being.

• Time-bound: Meet this goal in the next 6 months.

In this example, our SMART goal could read something like this: “Over the next 6 months, I will improve my cardiovascular health by completing 150 minutes of brisk walking and/or stationary biking each week, starting with 3 days per week and tracking my progress.” That’s a great goal!

Now, having a specific plan in place doesn’t make the goal any easier but it does make it more likely to come to fruition. At your annual physicals, talk with us about setting some of these goals for exercise, diet, etc., as accountability can be motivating. Keep in mind, setbacks will occur as life happens. Nobody is perfect, but it’s part of the process. Stick to the plan and positive change will come. And finally, don't forget to celebrate the milestones; recognize small wins to build momentum toward lasting change!

Michael Kraft, MD
January 20, 2026