Lifestyle Tips — goals


New Year Resolutions 2022: 13 Healthy Habits You Can Keep 0

New Years Resolution
Photo by Marko Klaric from Pexels

2022 is here. A new year. A new you. And there’s no better time to create health goals. As you pop the champagne cocktails and unwrap the gifts, make time to review your New Year’s Resolution. Probably you may not have been successful with your New Year’s Resolution in the past years, but it’s not the time to give up. You are still here; so keep trying.

Get a little inspiration from our list of New Year Health Resolutions that you can make in 2022. Although they may not be your typical ‘lose weight’ or ‘sign up for the gym’ goals, they are achievable goals that are worth adopting as your own. If the lessons from the covid 19 pandemic are anything to go by, the goal is to have a happy and healthier life.

1. Get enough sleep

Sleep deprivation causes many health issues. Get a whole night’s sleep by going to bed early, because it ensures that you get enough rest and helps you stay healthy. So, aim for 7 to 8 hours of sleep daily.

To have a quality sleep, put down your phone and switch off the TV at least 30 minutes before your sleep time. Then, maintain a healthy sleep schedule. Lastly, get up at the same time daily. Ignore the temptations to sleep in during the weekends, and don’t snooze the alarm.

2. Wake up early

You probably believe that you’re not a morning person, and that’s fine. But for this New Year, try to wake up early since it could be a trick you’re looking for to usher in a healthier and more happy life. First, it gives you more time to work out and practice a healthy routine. Second, it gives you an extra hour to work on your dreams. Third, it improves your diet and sleep quality, directly impacting your mood.

Wake up early, enjoy the early morning sunshine, and eat breakfast on the porch. Getting sunshine the first thing in the morning helps regulate your body clock.

3. Drink more water

It is easier to reach out for soda or coffee than to drink a cup of water. However, your daily water intake is the key to achieving glowing skin, healthy weight, and recovery after a workout. Set a goal to drink at least 2 liters (1/2 gallon) of water every day.

Above all, drink two glasses of water first thing in the morning to help you achieve half of the daily goal; you can infuse lemon wedges in the water to give it a Vitamin C boost. Consider using an app to track your water intake.

4. Eat nutritious breakfast every day

Make time to eat breakfast. It is not cliché that it’s the most important meal of the day. You had fasted for about 7-9 hours during your sleep and need to reenergize. So, eat a healthy breakfast such as a green smoothie or vegetable omelet. Your body and metabolism will thank you.

5. Get moving daily

Regular exercise is an essential part of self-care. It is not only great for maintaining a healthy weight, but it also makes you strong and confident. You don’t have to sign up for the gym. Simple walking or running is beneficial to your health. Plus, you don’t have to get to 10,000 steps on day one, but the simple act of starting will set you up for success. 

Additionally, you can go for a solo walk, a hike with your friends, or run with your spouse. When you spend time in nature, you increase your level of happiness and feel empowered and transformed. However, it is okay to join the gym in the New Year. Unlike working out from home, where you may have trouble keeping your workout schedule, pick a gym with an instructor to keep you accountable.

6. Eat more homecooked meals

Find ways to cook healthier meals daily. Cooking at home is not only therapeutic, but you also have control over the ingredients and your portion sizes. Try out new recipes every week and make nourishing meals with your family. In addition, eat only when you’re hungry to avoid excess intake. Finally, don’t restrict your caloric intake as it increases the production of stress hormones. There are many healthy recipe ideas on our blog that you will love.

7. Eat more fruits and veggies

Nutritious eating is the foundation of good health. It is a form of self-care that you should prioritize. Eat more fruits and vegetables every day and stop reaching out for highly processed foods. First, add greens to your smoothies, such as freeze dried cauliflower, dried spinach, or leafy kale. They blend very well and make a nice, creamy texture.

Next, make a salad with at least two types of chopped greens. Eating salads help control your calorie intake.

8. Start meal prepping

Create a weekly or monthly meal plan to make grocery shopping and healthy eating a breeze. Prepare your meals in advance and put them in storage containers. Put the freeze dried fruits and veggies in front and center of your pantry and make them a quick grab-and-go snack.

9. Book a full body checkup

When was your last dentist appointment? Did you know that missing at least two dentist appointments could make your teeth need a root canal? Subsequently, you’ll spend more than what you would have used for the initial checkup. Book health checkups in advance at the beginning of the year and put them in your calendar, so you don’t forget. Most diseases are preventable and easy to treat once they are detected early enough.

10. Go to therapy or find a mentor

We all need someone to talk to once in a while. Plus, these past months have been hard on everyone due to the Covid-19 pandemic. Don’t just focus on paying bills and advancing your career. Instead, check in with a mental health professional to get back your life. Finding a mentor is also a great way to keep you grounded and accountable. Alternatively, seek the advice of someone you look up to or admire.

11. Start a journal

Start keeping a regular record of your thoughts, mood, feelings, and progress in your healthy habits or work. Journaling helps to reduce anxiety and to regulate your emotions. Note down the changes in your moods to mitigate any triggers so that you can make life adjustments. For example, write down what you’re grateful for every day. It makes it easy to look back and check your progress.

12. Make time to reflect on the positives

Mental wellbeing is just as important as your physical health. Make an effort to practice self-care habits.

13. Take a break from social media

Take a break from social media and spend time with your pet or child or practice self-care. Taking a break can reduce the stress and anxiety caused by excessive scrolling. Also, when you put down your phone, you create more time to catch up with your family and neighbors. Improving your people connections can improve your mood and overall happiness.

Stop using your phone in bed since the blue light can affect your sleep quality. In addition, avoid picking your phone the first thing in the morning. Set a time once every week that you will be away from your phone.

How To Set New Year’s Resolution That You Can Achieve

Your resolutions could be losing weight, drinking more water, or exercising daily. While these are reasonable health goals, it is easier to set goals than stick to them. Unfortunately, about 80% of New Year’s resolutions fail within the first month. Avoid this trap by setting goals instead. A goal should be specific, measurable, and time-bound if you’re to achieve it.

Another practical way to ensure that you achieve your new year’s resolution is to know your why. For example, why do you want to lose weight? Why do you want to start a business? When you start with why it creates a mental picture of pain or pleasure that will gear you up to do what you need to do to achieve the goals.

Write down the goals, why you want to achieve that goal, the actions you need to take to achieve the goal, and the timelines for achieving the goal.

5 New Year’s Resolutions Success Tips

1. Create a routine

Have a daily sequence of tasks and activities that you need to do to make your life predictable and reduce your stress levels. In addition, having a routine is a great way to keep new habits such as healthy eating and working out.

2. Ditch the elevator

Choose the stairs and avoid the elevator. In this fast-paced world that we live in, we are always in a rush. So elevators could be the best option when you’re in a hurry. But in reality, you can avoid the elevator if you practice being early on appointments so that you don’t have to rush. Also, don’t rob your body of the necessary activity you need during the day.

3. Find your ideal workout routine and stick to it.

You don’t have to hit the gym at 5 am daily to stay healthy. Instead, you can go swimming, practice pilates, weightlift, dance, or run a few kilometers every day. Do whatever works for you, as long as you keep working on yourself and challenging yourself physically. For example, you could train for a marathon or lift weights, and keep progressing to your goals.

4. Work out to feel good, not to be thinner

Instead of obsessing over the scale, obsess over how amazing you feel after your workout. The New Year isn’t necessarily an invitation to start a diet or workout plan, but a time to set up a lifelong healthy living lifestyle.

5. Stretch it out

We spend so much time sitting and staring at our phones. Endeavor to stretch just 5 minutes daily to loosen the tight muscles.

Start these achievable healthy New Year resolutions today for a healthier and happier life. Which healthy habits will you start in 2022? Please share in the comment section below.


  1. https://www.nytimes.com/guides/smarterliving/resolution-ideas
  2. https://www.healthline.com/nutrition/realistic-new-years-resolutions
  3. https://blog.nasm.org/setting-realistic-new-years-resolutions
  4. https://www.medicinenet.com/tips_for_keeping_healthy_new_years_resolutions/views.htm

Health and Wellness Goal Setting: 5 Secrets to Setting Goals That You Can Achieve 0

health and wellness goal setting
Photo by Breakingpic from Pexels

Wellness is a state of wellbeing that extends beyond physical health and includes other dimensions, such as emotional, spiritual, occupational, intellectual, and environmental wellness. When all the aspects of wellness are balanced, you feel happy and content with life.

Goal setting helps you to be in control of your lifestyle habits. When setting goals, you need to consider the overall vision for your health and wellbeing. Then, you can set the appropriate goals for the overall vision. Sometimes we have a vision of what we want, but it is hard to get started. Probably you wish to lose some pounds, or you want to eat more fruits and vegetables and cut pout processed foods. Have no idea how to start with health and wellness goal setting? Here are some strategies that will help you to achieve your goals quickly.

Start with the end in mind

How will your goal improve your overall health and wellbeing? Do you want to lose weight? Or do you want to improve strength and endurance? How will optimum health and wellness feel? When you know what you want, you can set goals that can help you achieve your vision. Improved strength can help you have more energy at work, or help you to play with your children or grandchildren. Using that vision, you can now set a goal to exercise frequently and include strength training.

Set SMART goals

A goal should be specific, measurable, attainable, relevant, and time-bound. Setting smart goals makes it easy to attain them, makes you accountable, and helps you to stay focused and committed. 


A goal needs to be precise. If a goal is vague, like I want to exercise more, it can be hard to achieve it. Write something like, “I will exercise for 30 minutes for five or six days a week.” Another goal could be, “I will eat more vegetables by making sure I put vegetables on half of my plate at every meal.”


You need to have a way to measure your health and wellness goals so that you know if you’ve met them. Instead of, “I want to lose weight,” write, “I want to lose 20 pounds in three months.”  A measurable goal provides an excellent opportunity to track and monitor your progress.


Don’t set goals that are not realistic. Lower your expectations on what you can achieve. Don’t say you want to lose 20 pounds in a week. When you set unattainable goals, you tend to be overwhelmed and lose motivation.  The feeling of disappointment can discourage you that you quit following a health plan altogether. Say you can run a mile every day, not five miles yet you cant. Break big goals into small achievable goals so that you won’t feel overwhelmed. Start with a mile, then keep increasing as you get used to the new routines.


Set goals that make sense and fit into your life at this moment. Your goal needs to have a purpose; otherwise, you won’t find the motivation to achieve it. Cooking three healthy meals a week is relevant to your long term goal of eating healthy.


Your goal needs to be having a timeline. Break the long term goal into a few short term goals. Deadlines keep you motivated and put pressure on you to work on what you want to achieve. Give yourself adequate time to achieve your goal. For example, you can safely lose 20 pounds in three months, not in two weeks.

Plan how to overcome obstacles

You will meet obstacles in the way of achieving your health and wellness goals. Don’t talk yourself out of your goals because you have encountered difficulties on the way. Change your approach every time you meet an obstacle. When you set a goal, list obstacles that you may face ahead and plan some solutions. Focus on what you can do - not what you can’t do. For example, you want to exercise five days a week, but you are constraint with time, plan how you can wake up earlier to find time for exercise. You can also incorporate activity in your regular schedule. There are many paths to achieving your goals; don’t quit when you met obstacles. Consider challenges as a learning experience and try another approach.

Stay focused on your goals

Life often throws unexpected curve balls. Finding ways to keep off distractions will help you to achieve your health and wellness goals. To sustain your desired goals, set reminders like alarms to remind you to exercise. You can also use visual reminders such as photos or a menu plan stick on the fridge to remind you what food you had planned to eat.

Keep a picture of the body shape you want to achieve on your dressing table to help you focus on your weight loss goal. Hang a list of your health and wellness goals somewhere visible so that you can see your vision and goals daily. Having constant reminders in your view helps you to stay focused.

Monitor your progress and reward yourself

If you want to lose 30 pounds in three months, you should monitor if you’ve lost about 10 pounds every month. Set weekly or monthly reminders to check your progress. Reward yourself when you have achieved what you set out to do.

It takes about two months for a habit to stick. We set goals every day, targeting to improve our overall wellness. It is essential to set a goal that you can incorporate into your daily habits. When you turn your goals into daily routines, it is easier to achieve them.  If you wish to be healthier and happier, these steps will help you set goals that align with your vision. What is holding you back?


  1. https://www.health.harvard.edu/mens-health/an-easier-way-to-set-and-achieve-health-goals
  2. https://healthplans.providence.org/fittogether/find-your-fit/health-outreach-support/find-support/providence-health-coaching/health-coaching-resources/wellness-vision-and-goal-setting/