Many people abandon their New Year’s resolutions within weeks, not due to lack of willpower, but because of unrealistic expectations. According to Sohaib Imtiaz, MD, MPH, Chief Medical Officer of Health, the common “all-or-nothing” mindset is the biggest barrier to long-term change.
The solution? Focus on creating achievable goals using the SMART framework. This isn’t about perfection; it’s about building sustainable habits.
The SMART Approach to Goal Setting
SMART stands for:
- Specific: Instead of vague intentions (“I’ll exercise more”), define exactly how you’ll do it (“I will bike or attend HIIT classes twice a week”).
- Measurable: Set clear benchmarks. For example, “I will bike for 30 minutes on Mondays and Wednesdays.” Numbers make it easier to track progress.
- Achievable: Start small. If you’re new to fitness, don’t aim for marathon training right away. Begin with manageable workouts.
- Realistic: Choose goals aligned with your preferences. Forcing yourself into a spinach smoothie every day when you dislike greens will backfire.
- Time-Related: Set deadlines. Instead of “I’ll lose weight eventually,” aim for “I will lose 5 pounds by February 29th.” Deadlines create urgency.
Balance, Not Perfection
Dr. Imtiaz emphasizes that perfection is the enemy of progress. A missed workout or an unhealthy meal doesn’t mean failure. The key is resilience: acknowledge slip-ups and get back on track immediately.
“You don’t have to be perfect. If you have a bad day, put it behind you. Work on bouncing back.”
Overly restrictive rules are counterproductive. A balanced approach – enjoying treats in moderation while prioritizing healthy habits – is far more sustainable in the long run.
It’s Never Too Late
Whether you’re restarting a failed resolution or setting a new one, now is as good a time as any. Dr. Imtiaz’s advice is simple: the best time to start is when you decide to. The SMART framework provides a practical structure for turning intentions into real results.
