Let’s Talk…Setting Health Goals

How to stay motivated with your healthy life changes, long term.

Are you one of those people who feels excited when setting new goals? Many people choose different times of the year to set goals and make new habits but for some people, the thought of doing this can bring overwhelm and stress. Many people can feel pressure to kick-start their health goals.

If you like to set new goals here are some ways to stay on track.

First steps

So, you’ve set your goals…

You may have chosen to:

  • Run 
  • Walk
  • Add more exercise into your day
  • Eat more fruit and vegetables
  • Reduce your screen time
  • Get to bed earlier
  • Reduce your alcohol intake
  • Stop smoking
  • Drink more water
  • Manage stress by seeking out emotional support for an issue that’s keeping you up at night

Whatever you choose, the key is to start small and scalable so you can achieve wins regularly to keep you motivated. The smallest steps can make the biggest difference to your health – mental and physical. 

It’s been a week, what now?

You’re a week into your new lifestyle – how are you feeling?

It can help to now define your goal and really outline a time frame, smaller goals and what it will mean to you when you achieve it. Having realistic expectations and a meaningful outcome can keep you driven.

Remember, your mind is a powerful one. 

By framing your resolutions in a positive way ie: I want to quit smoking” can feel like you are missing out or it’s a “loss” – this can bring feelings of resentment and a “want” to have what you feel you can’t or shouldn’t. By rephrasing this to be “I will be healthier when I am not a smoker and will have saved (amount)$ of money in 1 week, 4 weeks, 3 months, 6 months. In 6 months, I will have enough money to buy (an item/experience).” This turns the negative of loss into a positive that is feasible, realistic and exciting. 

The same can be said for all resolutions.


Habit stacking sounds strange, but it’s been proven to help with committing to new habits.

Are you in the habit of getting up each morning and drinking a cup of tea or coffee?

Try adding on eating a banana or apple with your coffee.

Not only will this add to your 5 a day but it could also, in time, see you decrease your need for extra sugar in your drink. Eventually you will have added this healthy habit to your day.



One of the hardest parts of sticking to goals can be finding the time, when the habit isn’t part of your normal life. Making a plan for how you can make this goal work for you can have many benefits.

  • It gives you structure and allows you to visualise how it can be achievable.
  • It makes it real.
  • It allows you to add importance to the goal for you, personally 

Simply by writing down when, how and where this habit can take place and slotting it into your daily schedule, it increases your chances of sticking it.

Perhaps you meet a friend once a week, could this be changed to a walk instead of a visit to each other’s home?

By figuring out how your new goal can be achieved, you are already taking steps towards it becoming a part of your life, long term.


Do your own research, set your own goals and understand the health benefits that are unique to your individual needs. This will help you to become invested.

Reach out to your doctor for guidance and support if you need to. They’re here to help.

If you are looking to set some new health goals, make an appointment to see your supportive Doctor who can provide advice on the best way to go about your health regime. 

Your GP may suggest a health screening depending on your age and can assist with making a plan that’s right for you.

Book online at activemed.com.au/bookings/ or call 03 9363 0954.