Same Year, New You: An 8-Step Method for Mid-Year Health Resolutions

Did your New Year health goals lose momentum after the fireworks faded? Whether it’s improving your fitness, eating better, managing stress, or simply feeling more energised, the mid-year mark is the perfect time to reignite your wellness journey — and this time, with strategies that actually work.

The idea of New Year’s resolutions is starting to feel a little outdated. Not just because it’s halfway through the year, but because research shows they rarely stick. A Forbes Health/One Poll survey revealed that most resolutions barely survive beyond three months. Why? Because achieving meaningful change often demands more than just good intentions — it requires action, structure, and a shift in mindset.

Whether you're aiming to run your first 5K, adopt healthier eating habits, or finally take control of your mental wellbeing, there’s a right way and a wrong way to make those goals a reality.

Why is Goal Setting so Important for Health?

Goal setting is a key ingredient for success in any area of life, but when it comes to your health, it becomes even more crucial. Research shows that setting clear, actionable goals can:

• Increase motivation and commitment

• Create accountability

• Provide a clear path forward

• Help track progress more effectively

• Strengthen positive behaviour changes

Just like exercise strengthens muscles, setting goals strengthens your ability to follow through, helping you move steadily towards a healthier, happier version of yourself.

How to Turn a Health Wish Into a Lasting Habit

Use this 8-step goal-setting approach to refresh your health goals and finish the year strong:

1. Identify Your Health Goals

Health goals look different for everyone: maybe you want to improve your sleep, lower your blood pressure, build strength, or manage your stress levels. Whatever your focus, apply the SMART criteria:

• Specific (e.g. walk 8,000 steps per day)

• Measurable (trackable with an app or journal)

• Attainable (challenging yet realistic)

• Relevant (aligned with your personal health priorities)

• Time-bound (set a clear deadline or milestone)

  
  

2. Focus on Action-Oriented Goals

Avoidance goals like “stop eating junk food” often backfire. Instead, frame your goal in a positive, action-driven way.

Example: Instead of "cut out snacks," say "prepare healthy snacks like fruits and nuts for the week ahead."

3. Challenge Yourself – Within Reason

Setting goals that challenge you slightly more than your comfort zone boosts motivation and effort.

If your goal is too easy (e.g., “drink water once a day”), you won’t feel engaged. Instead, aim for a goal that excites you — like training for a fun run or completing a new fitness class by September.

4. Write It Down

Commit your health goals to paper — or your phone — and be detailed. Include not just what you want to achieve, but why it matters to you. Studies show that writing your goals improves your chances of success by reinforcing them in your brain’s memory pathways. Stick your list somewhere visible: on your fridge, mirror, or planner.

5. Break It Down Into Smaller Steps

Big health goals can feel overwhelming. Breaking them down makes them manageable and far more achievable.Instead of “lose 10 kilograms,” create steps like: meal plan weekly, attend three fitness classes a week, and drink two litres of water daily.

6. Define Your Success Metrics

Clear criteria for success keeps you motivated. Measure your progress with tools like fitness trackers, food journals, sleep logs, or mental health apps.

Example: “I will measure success by consistently getting seven hours of sleep at least five nights a week.”

7. Keep It Quiet (At First)

Surprisingly, telling everyone about your goals might make you less likely to achieve them. Public praise can trick your brain into feeling prematurely rewarded. Instead, reward yourself privately for milestones achieved: a new book, a massage, or a fun outing.

8. Reflect and Adjust Regularly

Life happens — routines shift, priorities change, and unexpected challenges come up. That’s why it’s important to regularly reflect on your health goals and adjust your approach if needed. Maybe your original plan to work out six times a week isn't realistic anymore, or a new food sensitivity requires tweaking your diet goals. Checking in with yourself every month helps keep your goals aligned with your current lifestyle and needs. Progress isn’t always linear, and adapting is part of long-term success.

Why Mid-Year is the Best Time to Reset Your Health Goals

Life doesn’t pause until January rolls around again. In fact, the second half of the year often brings new challenges — work pressures, seasonal changes, upcoming holidays — making now the ideal time to refocus on your wellbeing.

Prioritising your health today can lead to stronger energy levels, better mental health, and a sense of achievement by the time the year ends. Small changes, implemented now, can create lasting habits that carry you into 2025 with strength and confidence.

Ready to Make Your Health Goals a Reality?

Book a free consultation with a certified health coach today and create a personalised action plan tailored to your lifestyle and wellness priorities. Your new chapter starts now.

References:

Same Year, new you: A 7-step method for midyear resolutions. Open Universities Australia. (2024, June 19).

Hanson, J. (2025, January 10). Why Millions quit their resolutions today-and how you can be the exception. Forbes.

Sutton, J. (2024, December 12). The Importance, Benefits, and Value of Goal Setting. Positive Psychology.

Murphy, M. (2018, April 15). Neuroscience Explains Why You Need To Write Down Your Goals If You Actually Want To Achieve Them. Forbes.