5 tips for setting realistic health goals in 2026
Ready to adopt better habits? Here’s how to plan for your success.
Here are five tips to set and achieve health goals this year:
1. Start with a strength in setting your health goals.
What are you already doing well? Maybe you’re happy with your eating plan. Or you feel your exercise routine is dialed in.
Consider that your first goal. It plays to your strength. You can “check it off” before taking on more. And build confidence to tackle your next goal.
2. Focus on one big area for health goals.
Is there one area that will make the biggest impact on your overall health? Give it special priority and develop smaller goals to support changes in that area.
Two examples might be:
- Weight loss. Extra body weight can lead to or worsen serious life-limiting conditions such as heart disease and stroke. Losing as few as five or 10 pounds can make a difference.
- Smoking or vaping. Quitting this habit could cut your risk of developing cancer, respiratory problems and several other health issues.
Is there another area you feel will be more meaningful for you?
3. Use the crawl-walk-run approach to health milestones.
Change doesn’t happen overnight. Take baby steps toward the change you want to make. And don’t be discouraged if you have a bad week. Use it as motivation to start fresh the next day.
Think about setting goals that are SMART:
- Specific or Significant
- Measurable or Meaningful
- Attainable or Action Oriented
- Relevant or Rewarding or Realistic
- Time bound or Trackable
As an example, if losing weight is your primary goal, aim to lose between half a pound or up to two pounds per week.
One SMART goal would be to drink a cup of water 30 minutes before every meal. This helps you feel fuller and can help you eat less.
Another SMART goal might be to take a 10-minute walk after supper. This can burn a few calories and level out your blood sugar.
See more examples of “Crawl, Walk, Run” SMART goals
Since it could take days or even weeks to see a difference, celebrate your milestones. Give yourself credit for how far you’ve come rather than looking only at how far you have to go.
4. Tap your support system for achieving health goals.
If you have any kind of health condition, first check with your doctor for advice, especially before you change your diet or exercise routine.
Your PCP, care manager or other specialist is a great partner who can offer guidance and insight based on your personal health.
Talk with friends or family to stay accountable to your goals. As a bonus, your example might motivate them to pursue their own goals.
Use tools that match your goals and style. Several relatively low-cost fitness devices and free apps can help you track various goals. You can also choose paper-based tools or goal-setting worksheets.
Download your copy of a Wellness Action Plan
5. Take the long view when working on health goals.
To help you stay motivated if the going gets tough, ask yourself, “Why do I want to make this change?” It could be you want to:
- Spend quality time with grandkids (or others)
- Do volunteer work
- Enjoy favorite hobbies
- Try new things
- Maintain independence
Having health goals can help you stay physically and mentally fit for whatever your plans might include. Even if some or all of those are out of reach right now, your work today can prepare you for when you can achieve them.
Besides knowing your “why,” it can be helpful to look for living examples of what you want (or don’t want) for your life.
Do you have older friends or neighbors who are good role models for aging well? Or do you see situations you’d like to avoid?
Either can help you decide what you want for yourself. Then you can explore ways to stay on track and picture yourself making choices that will pay off in the future.
