Top 5 tips for setting realistic and achievable health & wellness goals for 2025

Naturally the new year represents an opportunity to start fresh, reset and is the perfect time to reflect on your health and wellness journey and set new goals for the year ahead. At WellnessbyGok we don’t want you to set goals that in a few weeks/months’ time you give up because they are unrealistic. Instead, we want to challenge you to set yourself at least three simple changes you can make daily that will help you progress towards your longer-term goals. 

Whether you're aiming to lose weight, gain muscle, or improve your overall wellbeing, making small, realistic changes is the key to long-term success. Instead of focusing solely on the number on the scale or how you look in the mirror, let’s take a holistic approach to health, nurturing not just your body, but also your mind and emotional wellbeing.

Here are 5 top tips for setting realistic and achievable health and wellness goals in 2025, along with practical habit changes to get you started:

1. Set SMART Goals for Lasting Habits

When setting health and wellness goals, it's important to ensure they’re SMART:

Specific, Measurable, Achievable, Relevant, and Time-bound.

For example, instead of saying "I want to lose weight," say, "I will walk for 30 minutes, five days a week for the next month." This gives you a clear, realistic action to focus on, which helps to build consistency and turn new behaviours into habits.

Example habit change:

Instead of: "I need to eat healthier."Try: "I will add one extra serving of vegetables to my dinner four nights a week for the next month."

This is a small, manageable step that’s easy to track and can lead to long-term improvements in your diet.

2. Prioritise Movement Over Perfection

Exercise should be an enjoyable part of your routine, not a punishment. Whether it’s walking, yoga, or weight training, find what moves you - literally! Start by adding simple, accessible activities to your day. Even if it’s just a 10-minute walk after meals,

15 minutes of bodyweight exercises at home, or even 10 bodyweight squats while you wait for the kettle to boil! The key is to move regularly, not to chase perfection.

Example habit change:Instead of: "I need to work out every day to see results."Try: "I will do a 10-minute stretch routine every morning for the next two weeks."

This creates a consistent exercise habit without overwhelming yourself, which can lead to more active behaviours over time.

3. Focus on Nourishment, Not Restriction

When it comes to nutrition, whether you're aiming to lose weight or gain muscle, the focus should be on nourishing your body rather than strict dieting. A balanced, nutrient-dense diet can support your physical and mental health, providing the energy you need to stay active and feel good.

Example habit change:Instead of: "I need to cut out all carbs."Try: "I will swap refined grains for whole grains (like brown rice or whole-wheat bread) at two meals per day."

This approach allows you to make healthier choices without feeling deprived or restricted.

4. Track Non-Scale Victories

It’s easy to get caught up in the numbers on the scale, but true progress is often reflected in how you feel, how your clothes fit, and your energy levels. These non-scale victories are a powerful way to measure success. For instance, you might notice that you can lift heavier weights, walk longer without feeling winded, or that you're sleeping better.

Example habit change:Instead of: "I need to lose 10 pounds by March."Try: "I will focus on increasing my energy levels by getting 7-8 hours of sleep each night and walking at least 5,000 steps per day."

Focusing on these kinds of victories creates positive momentum and reduces frustration with the scale.

5. Take a Holistic Approach: Mind, Body, and Emotions

Achieving your health and wellness goals involves more than just physical effort - it also requires attention to your mental and emotional wellbeing. Stress management, quality sleep, and emotional balance all play key roles in supporting your overall health.

Example habit change:Instead of: "I just need to work out harder."Try: "I will incorporate a 5-minute meditation practice every night before bed to help reduce stress and improve sleep quality."

Balancing mental, emotional, and physical health creates a more sustainable path to wellbeing.

As you head into 2025, remember that your health journey is about creatinglasting habitsthat support a balanced lifestyle. Focus on small, achievable changes that set you up for long-term success. The results, whether it’s a change in how you feel, your energy, or your fitness level, are byproducts of the positive actions you take. And always keep in mind that health is not about the reflection in the mirror or numbers on the scales, it’s about nurturing your whole self—body, mind, and spirit. Let us focus on the numbers for you, you focus on the feeling!