We all know that it can be tricky to stick to our New Year’s resolutions, but that’s often because we bite off more than we can chew. With the right goal setting, resolutions ARE achievable. We’ve all heard of SMART goals, but how can we use this method to nail down our goals to improve our overall health throughout 2021?

We’ve broken down each component of SMART goals and included tips to help you set lasting resolutions and incorporate quality sleep, enriching food, destressing and regular exercise – the four pillars of immune health – into your resolution list.

First things first – choose an app, notebook or calendar for writing down and tracking your resolutions. 

Your resolution goals should be:


Decide what you want to accomplish and why, then write it down – and be detailed! For example, “I want to improve the quality of my sleep, exercise regularly, take time to destress and eat more enriching food because I want to support my immune system and improve my overall health.” The “why” may be different for everyone, but this is your motivation and your reason for setting and sticking to your goals. Make it meaningful!


Decide how you’re going to measure your goal with milestones. This is where a calendar, notebook, or app comes in handy so you can track and review your progress. Are you planning to meditate daily to destress more? Mark down when you’ve taken the time to unwind and for how long. Being able to check off each day will be rewarding, especially as you see your calendar fill up with your success. Throughout the year, you’ll be able to see how much you’ve improved. 


Break big long-term goals into smaller short-term goals. Not only will this feel easier, but you’ll be able to accomplish mini goals throughout the year instead of pushing for one big goal months away. Instead of aiming to work out every single day, set a goal of 30 minutes of daily activity. This doesn’t always have to be a complete workout. You could go for a 30-minute walk, do quick workouts throughout the day, stretch while you watch your favourite show or clean your home (vacuuming is basically a full-on workout)! This way, even smaller accomplishments will feel rewarding! 


How will your resolutions fit into your lifestyle? Be realistic about your schedule and your habits. Try to make your resolutions fit into your existing routine. If you have a busy schedule but you want to eat more enriching foods, meal-prep healthy grab-and-go snacks for the week instead of trying to make elaborate plates for every meal.


Create a reasonable time frame to accomplish your goals (since you’ve already broken down your goal into smaller short-term goals, this should be easier!) Need another hour or two of sleep every night to get a quality night’s rest? Hit the hay 30 minutes early for the first month, 60 minutes the second month and so on!

With these tips, you’re sure to crush your goals! For more tips on staying healthy throughout the year, join our COLD-FX Defence Zone.