We are two full months into 2023, how’s it going with the goals? Routine is back in action and staying motivated is easier said than done. Are you having a hard time staying on track?

Changing your mindset on goal setting, can help you to finally accomplish that goal you have been longing for in 2023. Maybe it’s packing healthier options when you are running around, choosing better choices when you and your kids run through the drive-thru line, or staying on track with your training routine no matter what life throws at you. Whatever your goal, this is the year to accomplish it, and stick to it!

So, how do you do it? Having a strategy is key. Categorize your goals, make them realistic, and track them. If you make your goals too extreme, it will be hard to keep them. Here are three practical strategies to apply to your habits, your nutrition, and your training routine.

Habits

• Focus on the progress instead of the result – Maybe your goal is to lose weight this year. This is a great goal to have, but I want to change the way you approach it. Instead of just focusing on eating less, try switching your goal to filling half of your lunch and dinner plate with vegetables and exercising 3 days a week. This will help you lose weight, but also give you a plan to do it! Turn your goals into actions.

• Post your goals – One way to keep your goals is to post them where you can see them.  Whether it’s in your office, on your bathroom mirror, or even as your screen saver on your phone, get your goals visible! One idea is to make a list of long-term goals and then pick a few to work on immediately. Many people make lofty goals and then can only make them last for a few weeks. You would do better to pick one or two things to work on now, make those a habit over the next 3–4 weeks, then pick two more goals to work on and repeat.  As a result, over the next six months you will have made a lot of permanent changes.

• Get an accountability partner – Talking to someone about your goals can help encourage you to accomplish them. If that person participates with you, even better! Maybe you and your spouse are trying to eat healthier, if so, get in the kitchen together and cook some healthy meals you can share. A support system is a major part of what can make or break your goal, so make sure you are surrounding yourself with people who are positive and will encourage you.

Nutrition

• Prep ahead – If things are planned and prepped, you are way more likely to do it. So, for example, if your lunch is packed and snacks are ready to go the night before, the easier it makes your morning. If you have to whip up meals when you are in a hurry, you are more likely to think “I’ll just grab something later”, which can set you up to make a less healthy choice later. 

• Eat early, eat often – There is a myth that if you eat light meals during the day, you will eat a “sensible dinner”. Nothing could be further from the truth! The goal is to eat more during the day when you are up moving, at work, exercising, chasing kids, etc. Then eat fuel your body adequately at night without going overboard. If you eat enough during the day, you are likely to be less hungry at night thus helping with portion size. So, make your goal to eat smaller, more frequent meals over the course of the day.

• Carry a large water bottle – When you exercise a lot, hydration is key. The way you stay on top of your hydration is having fluid with you throughout the day. It’s not enough to just drink pre, during, and post-workout. You need to be hydrating consistently all day. The goal for optimal hydration is for your urine to be pale yellow to clear in color. How much fluid do you need? Take your weight in pounds and divide in half. Then drink that many ounces of fluid throughout the day. Add an additional 5-10 ounces of fluid for every 20 minutes of exercise.

Fitness

• Set your alarm – Early in the morning, the only thing that gets in the way of exercise is you! Later in the day meetings, kids, and appointments can mess up your schedule, but if you set your alarm early you are more likely to get it done! You may not like the buzzer at the time, but it will benefit you and give you more energy later!

• Schedule exercise on your calendar – Make exercise or your training sessions as important as a work meeting on your calendar. Then, if something comes up and gets in the way, reschedule the meeting. You would not just skip the important work meeting, and you shouldn’t skip your exercise meeting either. So, find where it can go on your calendar.

• Track your progress – Have an exercise goal where you can track improvements! It is very encouraging to see how far you have come. Keep notes in your phone, fitness tracker app, or journal! You can even make a calendar check list and post it on your refrigerator and bathroom mirror to keep you motivated and on track.

Remember, what you do every day matters more than what you do occasionally. Don’t be afraid to set a challenging goal that you know you may slip up on occasionally. If you get off track with your goal, it’s okay, try again tomorrow. The key is to get back on track!