By Doug Engle, MD, Health Center of Brookville
Every January, many people start out motivated to get healthy, then feel discouraged when life gets busy and plans slip. A setback doesn’t mean you failed — it means you’re human. Here are realistic strategies I share with my patients to help health goals stick well beyond the first few weeks of the year.
Start with a goal that’s clear.
Wanting to be healthier is a wonderful intention, but it’s easier to follow through when your goal is specific. Instead of saying you’re going to exercise more, choose something concrete, like walking 10 minutes after dinner three days a week. If that sounds too easy, that’s actually the point. Easy goals are repeatable, and repeatable becomes routine.
Don’t rely on motivation—build systems.
Motivation comes and goes, but small systems can make healthy habits feel more automatic. Make the healthy choice the easy choice by keeping a water bottle in sight, putting fruit on the counter or prepping a few grab-and-go lunches. You can also set yourself up for success by connecting your new habit to something you already do regularly.
Protect your mental health.
Mental health doesn’t just affect emotions. It can influence appetite, energy, pain and cravings. If you’re running on empty, healthy changes become much harder. Start with three essentials: protect your sleep, build in stress relief you’ll actually use and reach out for support when you need it.
Simplify your meals.
Most people don’t need strict diets — just a few steady habits they can repeat. Try adding before subtracting by including protein at breakfast, boosting fiber with plants and whole grains, and aiming for at least two colors of fruits or vegetables most days. One change that helps many people is cutting back on liquid calories from soda, sweet tea, specialty coffees and juice. I also recommend you drink plenty of water as it’s the best source of hydration and decreases hunger.
Exercise for health, not perfection.
Exercise isn’t just about weight loss. It supports blood pressure and blood sugar, boosts mood and energy, improves sleep and keeps joints working better. The best workout is the one you’ll do consistently. A practical weekly goal is to move most days, add strength training two days a week and include flexibility and balance work to help you stay strong and steady over time.
Most importantly, remember you don’t need to be perfect. Small steps, done consistently, create big health changes.
Dr. Engle provides primary care services to adults who are 18 and older in our Brookville location. For an appointment, call 765.647.5126.