Do Health Goals Really Work? Small Steps Can Lead to Big Change
As a new year begins, many people pause to reflect on what they want to improve in their lives. Health goals—whether related to nutrition, physical activity, or finances—are often at the top of the list. But do goals actually help us make lasting change?
A shiny guitar sitting untouched in a music room can tell a familiar story. The goal was to learn to play, complete with instruction books neatly stacked nearby. Progress was made—several chords learned—but life happened. Busy schedules filled with work, family events, travel, and daily responsibilities pushed practice aside. The guitar still got dusted but not played.
When it was finally picked up again, stiff, cold hands and a sudden muscle cramp quickly ended the attempt. While discouraging, it also served as a reminder: reaching goals isn’t always a straight line. Sometimes we pause. Sometimes we start again. And trying again is always an option.
This time of year, research shows many people set goals related to weight, exercise, and overall health. Studies in nutrition and psychology have explored whether goal setting truly helps people succeed.
One large, 24-week weight-loss study involving nearly 37,000 participants examined how the size of weight-loss goals affected outcomes. While modest weight loss—about 5% to 10% of body weight—has clear health benefits, the study found that individuals who set more ambitious goals were actually less likely to drop out of the program. Motivation mattered, too. Those driven by health benefits were more likely to stick with their goals than those motivated primarily by appearance.
Psychologists have also studied how the brain responds to goal setting. While setting a goal may be simple, following through is often the hard part. Goals act as a detour toward something we want to happen—better health, less stress, or improved quality of life.
Motivation plays a key role. Perhaps a medical diagnosis such as high blood pressure or prediabetes has prompted a desire to change. Maybe the goal is more energy, better sleep, or simply feeling stronger. Turning desired behaviors into habits makes them easier to maintain because they require less conscious effort over time.
Think about wearing seatbelts. Years ago, many people didn’t buckle up. Now it feels uncomfortable to drive without one. That’s the power of habit.
A helpful strategy is setting SMART goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, “I want to be healthier” is vague. A SMART goal would be: “I will take a 15-minute brisk walk at 10 a.m. and 3 p.m., five days a week, starting today.” Health experts recommend about 30 minutes of moderate activity on most days of the week.
Focus on one goal at a time. Write it down. Put it on the refrigerator, add it to your calendar, or set a reminder on your phone.
As for the guitar? A new goal might be to practice for just five to ten minutes after dinner, three days a week. Small steps can toughen fingertips, build confidence, and prevent hand cramps.
Fuel your body, set realistic goals, and take the next small step forward. Even one bite—or one strum—can move you closer to success.
No-Bake Strawberry Almond Energy Bites
Yields: 14 bites
- 1 cup dates, pitted
- 1 cup strawberries, sliced
- ¾ cup sliced almonds
- 1 cup rolled oats
- 1 tablespoon chia seeds, ground flaxseed, or sesame seeds
- 1 tablespoon honey
- 1 cup shredded coconut flakes
Slice dates and strawberries. Combine all ingredients except coconut flakes in a food processor and pulse until the almonds are mostly broken up (do not over-process). Chill the mixture for one hour. Roll into ping-pong-sized balls and coat with shredded coconut. Store in the refrigerator.
By LeeAnn Blevins
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture
Media Contact: LeeAnn Blevins
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
3 East 9th St. Mountain Home AR 72653
(870) 425-2335
lblevins@uada.edu
Pursuant to 7 CFR § 15.3, the University of Arkansas System Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy or any other legally protected status, and is an equal opportunity institution.