New Year’s Resolutions: The Good, The Bad, and How SMART Goals Can Actually Make Them Stick
By Chase Merfeld MS, RDN, CSR
www.chasingyourhealth.com
January shows up every year with the same energy:
Fresh planners. Big promises. Wild motivation.
And somehow… the belief that this is the year we become a completely different human overnight.
New Year’s resolutions aren’t the enemy.
Unrealistic expectations are.
Let’s talk about the good, the bad, and how to use SMART goals to build whole-health habits that don’t collapse by mid-February.
The Good: Why Resolutions Exist in the First Place
Despite what the internet says, resolutions aren’t pointless.
They:
Create a natural pause for reflection
Help people notice habits that no longer serve them
Spark motivation to improve energy, labs, sleep, strength, or confidence
Wanting to feel better is not a flaw.
Wanting change is human.
The problem isn’t wanting better health — it’s how we try to get there.
The Bad: Where Resolutions Go Off the Rails
Most resolutions fail for very predictable reasons:
🚫 Extreme Rules
“I’m cutting carbs, sugar, alcohol, eating out, snacks, and happiness.”
That’s not a plan — that’s burnout in activewear.
And why do we always have to do all or nothing when it comes to health… why is it so hard to do moderation… more to come on that in future blogs.
🚫 Vague Goals
“I want to be healthier.”
Okay… but what does that look like on a random Tuesday night? Or Friday night pizza and movie with the family?
🚫 All-or-Nothing Thinking
One missed workout turns into:
“Well, I already messed up. Guess this week is trash.”
(It’s not. Bodies don’t reset weekly.)
🚫 Borrowed Goals
If your plan was copied from an influencer who wakes up at 4 a.m., cold plunges, and has zero kids — it may not fit your real life.
I will say this until I’m blue in the face: not everyone’s 24 hours look the same.
Especially when your full-time job is influencing people on the internet… with zero real-life responsibilities. That influencers life looks a hell of a lot different than a single mom working two jobs, etc…
One workout is not giving you a six-pack.
One magical protein drink is not fixing your metabolism.
And no — buying an influencer’s supplement stack is not the missing link to health. It’s fixing their bank account, not your problem.
Health doesn’t come from hacks, powders, or people yelling into a ring light.
It comes from consistency, boring basics, and habits that actually fit your real life.
The Missing Piece: SMART Goals
If resolutions are the idea, SMART goals are the structure.
Most people don’t fail because they lack discipline.
They fail because their goals are unrealistic, unclear, or not designed for real life.
SMART goals fix that.
What Are SMART Goals (Without the Corporate Buzzwords)?
SMART goals are:
Specific
Measurable
Achievable
Relevant
Time-bound
in plain English:
They turn “I should do better” into “I know exactly what I’m doing and how to know it’s working.”
Let’s break this down the whole-health way.
S — Specific: No More “Do Better” Goals
❌ “I want to eat healthier.”
Sounds nice. Means nothing.
✅ “I’ll include 30 grams of protein and a fruit or vegetable at breakfast over the next month.”
Specific goals remove decision fatigue — one of the biggest reasons people quit.
M — Measurable: Proof Beats Feelings
If you can’t measure it, your brain will assume you’re failing — even when you’re not.
❌ “I’ll move more.”
✅ “I’ll walk 20 minutes, 4 days per week.”
Measurable goals:
Show progress
Build confidence
Reduce the “I’m doing nothing” spiral
A — Achievable: This Is Where Most Resolutions Die
Be honest, not aspirational.
❌ “I’ll work out 6 days a week starting tomorrow.”
(Coming from zero. In winter.)
✅ “I’ll strength train twice per week (even better - pick the days and time).”
Achievable goals:
Fit your actual schedule
Work on stressful weeks
Don’t require perfect motivation
Consistency > intensity. Every time.
R — Relevant: Does This Actually Matter to You?
Ask yourself:
Does this improve my energy, health, or quality of life?
Or am I doing it because I feel like I should?
Whole-health goals support:
Energy
Blood sugar, cholesterol, blood pressure
Strength and mobility
Mental health
Family life
Not just appearance.
T — Time-Bound: So Goals Don’t Live in “Someday”
Without a timeframe, goals drift.
❌ “I’ll work on my sleep.”
✅ “For the next 4 weeks, I’ll aim for lights-out by 10:30 pm on weeknights.”
Time-bound goals:
Create gentle urgency
Normalize reassessment
Encourage adjustment instead of quitting
Putting It All Together: A Real-Life Example
Instead of:
“My New Year’s resolution is to lose weight.”
Try:
“For the next 6 weeks, I’ll cook dinner at home 3 nights per week (M-W-F) using balanced meals that include protein, carbs, and 1/2 plate as vegetables.”
That goal:
✔ Works even when life is busy
✔ Doesn’t rely on the scale behaving
✔ Builds habits that last past January
Why SMART Goals Work for Whole Health
SMART goals:
Reduce that overwhelming feeling
Build confidence through small wins
Allow flexibility without guilt
Focus on behaviors that actually improve health
They’re not flashy.
They’re effective.
And sustainable health is never flashy — it’s consistent.
My Honest Take (With Love Of Course)
In my honest opinion, New Year’s resolutions are actually great.
They give people that fresh burst of motivation — the “this is it, this is my year” energy — and there’s nothing wrong with that.
Do I wish we felt this motivated all year long? Absolutely.
Will I happily accept it once a year like a seasonal latte? Also yes.
So if you know someone setting New Year’s goals, encourage them.
Not with eye rolls or “just wait till February” jokes — but with support.
Because motivation is hard enough to come by… and we don’t need to scare it away when it finally shows up.
Now to summarize if you didn’t read this insightful, amazing, and well written blog ;):
If your goal requires:
Perfect motivation
Zero stress
Or never missing a day
It’s not a SMART goal — it’s a setup.
You don’t need:
A detox (stop buying into this!!!)
A drastic overhaul
A “new you”
You need:
Better systems
Smaller goals
More compassion
Fewer extremes
That’s whole health.
That’s Chasing Your Health.
This year, don’t aim for perfect.
Aim for SMART — and let consistency do the rest!
