Growth Through Healthy Habits and Goal Setting
After a hectic holiday season, the start of the year is a time to revamp, refocus and strategize. In our personal lives, that often means making New Year’s resolutions, those reasonably short lists of somewhat hopeful, mostly wishful intentions that we swear we’ll stick to. And while the specifics vary, the themes that guide these resolutions are usually the same: a fresh start, more time and space for what matters most, better health, stronger relationships and, please, even a touch more control over our money and finances.
According to Pew Research Center from 2024, younger adults were far more likely to make resolutions than older adults, with nearly half of those ages 18 to 29 setting at least one, compared with only about a fifth of adults 50 and older. Perhaps the reason for this discrepancy is that older workers have reached the point where they’re shaking a figurative fist at resolutions, yelling at them to get off their lawn. Or it might just be that, with a few more years under their belt, older adults have learned a quiet truth: resolutions rarely work.
Studies routinely show that most New Year’s resolutions disappear by February, largely because we underestimate the “how” of changes; those small, consistent steps required for real change. Instead, we assume that January 1 will magically transform us into people who enjoy discomfort, readily embrace unfamiliar and radical change, and trust that sheer force of will can turn us into a brand-new person. “Mind over matter!” we say. In reality, any meaningful behavior change depends on a complex interplay between mind and matter.
Consider how you approach goals at work. Here on the Wise & Well team, were I to approach my boss and confidently state that in 2026 I was going to become the best, smartest, fittest and healthiest version of myself, she’d likely smile politely, ask me what my timeline was and then, firmly and very reasonably, remind me that my magical thinking and personal proclamation is not an HR-approved goal format.
Workplaces expect something more concrete. Leadership can’t build strategies on vague intentions or, sadly, even the most devout declaration. They need goals that can be defined, measured, tracked and repeated. Furthermore, they need clarity, accountability and some shared understanding of what success will look like. That’s why, instead of resolutions, most organizations rely on structured frameworks like SMART goals.
SMART stands for Specific, Measurable, Achievable, Relevant and Time-bound. These five characteristics can turn a wish into a plan. “Specific” defines exactly what you’re trying to do. “Measurable” gives you a way to know if you’re making progress. “Achievable” keeps you grounded in reality (always helpful). “Relevant” ties the goal to a larger purpose or priority, so it actually matters. And “Time-bound” gives you a clear window for getting it done. In a nutshell, SMART-style goals break big ambitions into smaller steps, give teams the common language they need to succeed and create a plan for how progress will happen.
Chances are, you’ve set goals like this at work. Maybe it was a SMART goal template or something like a planning worksheet, but the idea was the same: be clear, be realistic and create steps you can actually take. And while it may not seem intuitive, that same simple structure can make personal goals feel far less overwhelming and far more achievable.
And here’s the kicker: you don’t need a full performance cycle, a dashboard or your boss reviewing your progress on a quarterly basis to make this approach work in your personal life. You don’t even need to write out a formal SMART goal. What you do need, though, is a little more structure than a resolution and some realistic expectations — the kind that support your wellbeing instead of overwhelming it.
Putting SMART-ish Habits Into Practice
Here’s a simple way to turn a resolution into a realistic, healthy habit:
1. Pick just one area to focus on first. Instead of “new year, new me,” try “new year, slightly better sleep for me” (or movement, money, stress, connection).
2. Write a plain-language “what I want more of” statement. Skip the buzz words. Just name the outcome in one clear sentence.
Example: “I want to feel more rested in the morning.” Example: “I want to move my body more days than not.”
3. Shrink it down into one tiny, repeatable action. Ask: What’s the smallest step I can do most days without hating my life?
Example: “I will turn off screens by 8:00 p.m. on weeknights.” Example: “I will walk for 10 minutes after lunch three times a week.”
4. Make it specific and trackable, not perfect. Add just enough detail so you can tell whether you did it or not. Then give yourself a simple way to track it.
Example: Add a time, place or frequency: “after lunch,” “on weekdays,” “three nights a week.” Example: Track it with a note in your phone, a calendar check mark or a sticky note on the fridge.
5. Run a “too big?” test. Look at your habit and ask, “Could I do this on my most tired, cranky day?”
If the honest answer is no, shrink it again: from 30 minutes to 10, from every day to two to three times a week.
Remember: a small habit you actually do beats an impressive habit you abandon.
“Instead of promising yourself a total life overhaul, start with one small thing you can do most days without gritting your teeth and muttering under your breath.”
6. Plan for obstacles like a realist, not an optimist. Think through what’s most likely to get in the way and decide on a backup move.
Example: “If I work late and miss my walk, I’ll stretch for five minutes before bed instead.” Example: “If I scroll past 10:00 p.m., I’ll still plug my phone in across the room before I sleep.”
7. Check in once a month and adjust, don’t judge. At the end of the month, ask:
Did this habit help? Was it doable? What tiny tweak would make it easier?
Ultimately, it’s better to adjust the habit than abandon the whole idea.
Now that you have a framework that actually works, you can trash your old resolutions along with the confetti you’re likely still cleaning up after New Year’s Eve. Instead of promising yourself a total life overhaul, start with one small thing you can do most days without gritting your teeth and muttering under your breath. These “SMART-ish” habits add up faster than you think, and they’re far more forgiving than any resolution ever written on January 1.
Here’s to gentle goals, realistic steps and a healthier, happier year ahead.
2026 WISE & WELL WEBINAR SERIES
From Goals to Growth: Habits that Stick
Tuesday, January 13 | Noon - 1:00 p.m. ET
Have you ever set a goal only to fall short within days or weeks? You’re not alone! Kick off 2026 with this interactive workshop that will help you turn good intentions into lasting habits. You’ll explore how habits form, identify patterns that help or hinder your progress and discover strategies to stay motivated. Walk away with a clear plan to build habits that support your personal and professional goals.
Monthly Moves
Five Essential Movements for Everyday Strength
New year, new… ways to move!
Forget complicated gym routines. Most of the strength you need for daily life comes from mastering six basic motions your body performs every single day: hinge, squat, lunge, pull and rotate. These patterns help you lift groceries, get up from a chair, climb stairs, and protect yourself from pain and injury, no matter your age.
Below is a simplified, Wise & Well–friendly version you can do at home or in the office in 10 to 12 minutes:
To perform these exercises:
Hinge — Good Morning
Great for learning how to lift without straining your back.
Stand tall with feet hip-width apart and hands lightly behind your head. Push your hips back (like you’re about to close a car door with your butt) while keeping your back flat, then hinge forward until your torso is almost parallel to the floor. Rise slowly.
The goal: 45 seconds
Squat — Counterbalance Squat
Helps you sit, stand and climb without knee or lower-back pain.
Hold a light object at arm’s length in front of you, sit your hips back like you’re lowering into a chair, keep your chest lifted and press through your heels to stand.
The goal: 45 seconds
Lunge Pattern — Step-Up
Strengthens chest, shoulders and core without stressing your back.
From your knees or standing against a wall, place your hands shoulder-width apart, lower your chest toward your hands while keeping your torso straight, then press back to start.
The goal: 45 seconds
Pull — Resistance Band Row
Builds back strength for posture, lifting and carrying.
You’ll need a resistance band for this one. Stand on a resistance band, hinge slightly forward, pull your elbows back toward your rib cage, squeeze your shoulder blades together and slowly release.
Aim to keep your back straight, your upper body still and your back foot planted. Return to the starting position and repeat with the left leg. Be sure your front knee doesn’t pass your foot.
The goal: 45 seconds
Rotation/Anti-Rotation — Tall-Kneeling Pallof Press
Strengthens your core and protects your spine during daily twisting.
Kneel sideways to a resistance band anchored at chest height, hold the band handle at your sternum and press it straight out while resisting the urge to twist — then return slowly.
The goal: 45 seconds
Monthly Recipe
Healthy Sweet Potato, Black Bean and Avocado Breakfast Burritos
January is a month full of good intentions: new routines, small resets and the hope that this will be the year mornings finally go smoothly. While we can’t fix your snooze button, we can help you start the day with something warm, filling and delicious. These sweet potato, black bean and avocado breakfast burritos check all the January boxes: they’re nutrient-dense, freezer-friendly and easy enough to make on a Sunday so you don’t have to think on Monday. They’re balanced with protein, fiber and healthy fats that keep you energized without feeling heavy.
Ingredients
- 6 8-inch whole wheat tortillas (you can also use low carb)
- 3 medium sweet potatoes
- 1 (15 ounce) can black beans, rinsed and drained
- 1/2 teaspoon cumin
- 1/4 teaspoon chili powder
- Few dashes of red pepper flakes, if desired
- 6 large eggs (or 8 large egg whites)
- 1 avocado, diced
- 1/2 cup shredded Mexican or Colby Jack cheese
- 1/3 cup red enchilada sauce
Directions
- Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Place in microwave and microwave on high for 4 to 6 minutes or until cooked through. This may take up to 10 minutes, depending on how thick your sweet potatoes are. Alternatively, you can roast them in the oven at 375 degrees for 45 minutes or until fork-tender. Once sweet potatoes are cooked, remove the skins and place potatoes in a medium bowl. Mash with a fork; set aside.
- In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes, if desired. Stir to combine then set aside.
- In a separate medium bowl, beat eggs (or egg whites) together. Spray a skillet with nonstick cooking spray and place over medium-low heat. Add in eggs and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.
- To assemble burritos, make sure you have slightly warm tortillas; it makes them easier to roll. You can warm them up for 10 to 20 seconds in the microwave before assembling. Lay out warm tortillas and evenly distribute and spread mashed sweet potato on each as demonstrated in the video in the link below. Evenly distribute scrambled eggs, diced avocado, black beans and shredded cheese on each tortilla. Next, drizzle about a tablespoon of enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends in, then roll up burritos.
- To warm up: Place on baking sheet in oven at 300 degrees for 5 to 10 minutes, or simply microwave them for a minute or two. Serve with sour cream, Greek yogurt, salsa or hot sauce. Makes six burritos.
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The information contained herein is for informational purposes only. NFP Corp. and its subsidiaries do not provide legal or tax advice. Please consult an attorney or tax professional before implementing any particular strategy to determine the application of laws, regulations, or policies to your specific circumstances. © 2026 NFP Corp. All Rights Reserved
