Before setting your New Year’s resolutions, take a moment to reflect on your core values. Are your goals truly aligned with what matters most to you? Often, we fall prey to societal pressures or fleeting desires, which leads to choosing goals based on external validation rather than internal fulfillment and overall health.

For example, instead of making an arbitrary fitness goal like "lose 20 pounds," ask yourself: Why do I want to be healthier? What does wellness mean for me personally? Aligning your goal with your deeper values—like gaining more energy to spend time with loved ones or enhancing mental clarity for creative work—creates intrinsic motivation that lasts longer than external pressures.

[Studies show that goals aligned with personal values are more likely to be pursued long-term. According to a 2019 study published in Psychology of Sport and Exercise, individuals who set intrinsically motivated goals (goals rooted in personal values) showed greater commitment and sustained progress compared to those motivated by external factors, like societal expectations or external rewards.]

2. Break Goals Down into Manageable Steps

It’s easy to get excited at the start of the year and set lofty goals that are overwhelming to tackle. However, success isn’t about drastic overnight transformations. It’s about steady, incremental changes that support your overall well-being—physically, mentally, and emotionally.

Instead of trying to overhaul your entire lifestyle in one go, break your goals into smaller, bite-sized actions. For instance, if your goal is to "improve mental health," start by integrating small daily practices like meditation, journaling, or taking mindful walks. These incremental habits will add up and create a holistic sense of well-being that doesn’t rely on an extreme "phase" of self-improvement.

[According to The American Journal of Lifestyle Medicine, small, consistent changes—rather than dramatic overhauls—are more likely to lead to long-term success. Incremental changes help to build sustainable habits without overwhelming the body or mind.]

3. Embrace Mindful Movement Over Quick-Fix Fitness Fads

Fitness fads come and go: from juice cleanses to extreme boot camps, there’s always a new trend promising rapid results. But how many of these methods are actually sustainable in the long run?

Instead of jumping on the latest fitness trend, focus on mindful movement practices that nourish your body and mind. Yoga, Tai Chi, or even daily walking can be far more effective than the latest "high-intensity" workouts, especially for long-term health. As Chiropractors, we know that movement emphasizes mindful awareness, building strength gradually, and honoring your body’s needs, which helps you avoid burnout or injury.

[Research from The Mayo Clinic shows that moderate, consistent exercise like yoga or walking provides long-term benefits for both mental and physical health, such as reduced stress, improved flexibility, and lower risk of chronic conditions like heart disease. Over time, these practices are more sustainable and beneficial than extreme workout regimens.]

4. Incorporate Rest and Self-Care into Your Goal-Setting

Many people mistakenly view self-care as something secondary or indulgent, but the truth is, rest and recovery are essential parts of achieving any goal, especially in our fast-paced world. If you’re constantly pushing yourself without taking the time to rest, you’ll eventually hit a wall—physically and mentally.

Make rest a priority this year, and don’t confuse relaxation with laziness. Practices like sleep hygiene, regular breaks, mindfulness, and even simple acts of self-compassion are foundational to your well-being and success. Incorporating restorative activities allows your mind and body to recover, helping you stay motivated and avoid burnout.

[According to the National Sleep Foundation, adequate sleep is linked to improved cognitive function, emotional regulation, and physical health. Prioritizing rest not only supports your mental and physical energy but also enhances your ability to achieve goals in a sustainable way.]

5. Cultivate a Growth Mindset and Flexibility

It’s easy to become disillusioned when things don’t go according to plan. The "all-or-nothing" mentality can often lead to giving up on New Year’s goals altogether. However, cultivating a growth mindset allows you to see setbacks as learning opportunities rather than failures. This flexibility is key to staying on track without getting discouraged by temporary obstacles.

Allow room for self-compassion and adaptability. If you miss a workout or make a food choice you regret, don’t let it derail your progress. Instead, reflect on what you can learn from the experience and continue moving forward. A growth mindset embraces imperfection and values the journey over perfectionism.

[Psychologist Carol Dweck’s research on mindset shows that individuals who embrace a growth mindset—believing abilities can be developed through effort and learning—tend to achieve more success in their goals compared to those with a fixed mindset. This is especially true in goal-setting, where persistence and adaptation are key.]

Final Thoughts......

Setting goals for the New Year should be about more than just a quick fix or chasing the next big trend. True transformation happens when you approach your goals with intention, alignment, and balance. As Chiropractors, we encourage you to embrace practices that nourish your body, mind, and spirit. Whether it's making your goals more value-driven, taking small steps towards sustainable habits, or allowing room for self-compassion, the journey towards your goals should be just as fulfilling as the destination.

Remember, the key to lasting success isn’t perfection—it’s progress. And with a strategic approach, that progress will lead you to a more balanced, meaningful life in the year ahead.

Dr. Jay Briggs, DC