Wellness Wednesday: Making Goals Stick in the New Year

January is here, and with it comes that fresh-start energy we all feel at the beginning of a new year. As home care professionals, you're used to setting goals for your patients—but what about goals for yourself? Whether it's improving your own health, advancing your career, or finding better work-life balance, this is your month to set intentions that actually stick.

Let's talk about how to make 2025 the year you follow through.

Start With the "Why"

Before you write down a single goal, ask yourself: Why does this matter to me?

Goals without meaning fade fast. When you connect your goal to a deeper purpose, you create staying power. Here's the difference:

Vague goal: "I want to exercise more."Meaningful goal: "I want to build strength so I can continue doing the physical work I love without back pain, and so I have energy to play with my grandkids on my days off."

Take a few minutes to dig into your "why" for each goal you set. Write it down. This becomes your anchor when motivation wavers.

Make Your Goals Specific and Achievable

Big, sweeping goals sound inspiring, but they're hard to act on. Instead, break them down into concrete, measurable steps.

Instead of: "Get healthier this year"Try: "Drink 64 ounces of water daily and pack a healthy lunch four days a week"

Instead of: "Advance my career"Try: "Complete one continuing education course by March and ask my supervisor about mentorship opportunities"

The more specific your goal, the easier it is to know exactly what to do next. And when you can check off progress, you build momentum.

The Power of Small, Consistent Actions

Here's the truth about sustainable change: it's built on small actions repeated consistently, not dramatic overhauls that burn you out by February.

Think about what you can realistically do every day or every week:

• Want to read more? Start with 10 pages before bed instead of scrolling your phone

• Want to save money? Transfer $20 to savings every payday—even if it's automatic, it adds up

• Want to reduce stress? Take five minutes each morning for deep breathing or stretching

• Want better work-life boundaries? Set a "no work emails after 7 PM" rule and stick to it

Small actions don't feel impressive in the moment, but they compound over time. That's where real transformation happens.

Build in Accountability

You're more likely to stick with a goal when someone else knows about it. Share your intentions with a friend, family member, or coworker who will check in on your progress.

Some ideas:

• Partner with a colleague to work toward similar goals (think: walking at lunch breaks together or swapping healthy recipes)

• Set monthly check-ins with a friend where you both share progress

• Use a simple tracker—a calendar on your fridge, an app on your phone, or a journal where you note your daily wins

Accountability isn't about judgment; it's about support. Find someone who will cheer you on and gently nudge you when life gets busy.

Plan for Obstacles (Because They Will Happen)

Life doesn't stop just because you set a goal. You'll have tough weeks, unexpected challenges, and days when you simply don't feel like it. That's normal. The key is planning ahead for those moments.

Ask yourself: What might get in my way, and how will I handle it?

• If your schedule gets hectic: Identify the minimum version of your goal you can still do (example: a 10-minute walk instead of 30 minutes at the gym)

• If you miss a day: Have a rule that you never miss two days in a row—get back on track immediately

• If motivation fades: Revisit your "why" and remind yourself what you're working toward

Progress isn't about perfection. It's about showing up more often than not, and getting back up when you stumble.

Celebrate Your Wins

Don't wait until you've completely achieved a goal to celebrate. Acknowledge the small victories along the way:

• Made it to the gym twice this week? That's worth celebrating.

• Drank your water goal for five days straight? Recognize it.

• Said "no" to an extra shift so you could rest? That's a win.

Celebrating progress reinforces positive behavior and keeps you motivated. Treat yourself to something small—a favorite coffee, a long bath, an episode of your favorite show—and take a moment to appreciate how far you've come.

The Bottom Line

Setting goals for the new year isn't about becoming a different person—it's about becoming the best version of yourself. And that happens one small, intentional choice at a time.

You spend your days helping others reach their health goals. This year, give yourself the same care and attention you give to your patients. You deserve to feel strong, balanced, and fulfilled—not just at work, but in every area of your life.

Start small. Stay consistent. Be kind to yourself when things don't go perfectly. And remember: every day is a new opportunity to take one more step toward the life you want to create.

Here's to a year of growth, health, and goals that actually stick. You've got this, team—and we're cheering you on every step of the way.