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  • Writer's pictureNate Oliveira

What NOT To Do When Setting Goals For The New Year




It’s officially 2023 which means it’s time to set goals and intentions for the new year. We’ve all heard the usual goals: lose weight, sleep more, eat healthier. But this week we thought we would breakdown our best tips for what NOT to do when setting your goals for the new year to empower you to live healthier and happier in 2023! Things to NOT do when setting resolutions for 2023:

1. Don’t Over Do It We get it. The beginning of the year is here and it can seem like it’s time to make all the changes. However, we encourage you to pause and think about what is most important for you to achieve and start small.

If you make too many resolutions, or make hard to attain goals, there’s a chance you’ll be more likely to not follow through.

Start with 1-2 things that will have the most positive impact on your life. Then think about the small, individual ways or habits you will achieve these goals. Start by implementing the easiest, lowest level things first. Once you get in a good groove with those, you can begin adding in the additional things it will take to achieve your overall goal or resolution.

It’s been said that it takes around 66 days to form a habit. This means if you work hard for the first two months to establish a firm foundation you will be much more likely to stick to your overall goal. Once a goal becomes a habit you’ll be able to implement your resolution by the end of 2023.

It’s much better to choose smaller, attainable goals that will positively impact your life that you actually have a solid chance of accomplishing than choosing hard or too many goals that will overwhelm you and you want be able to turn into a habit.

2. Don’t Choose Fad Diets or Weight Loss Goals Our second recommendation for what not to do when making resolutions for 2023 is choosing fad diets or extreme weight loss goals. This time of year, everywhere you look there is an advertisement or commercial for some quick-fix weight loss program. They promise you’ll drop the inches and pounds quick. But guess what? They don’t last.

As discussed in tip number one, we encourage you to choose goals and resolutions that are attainable for the long haul. Choose things that will have long-lasting positive impacts on your year.

If your goal is to lose weight, find a slow but steady weight loss program that works for you and your lifestyle. Find a program that you can implement into your daily life that can become a lifestyle for you, not a quick diet you’ll grow tired and weary on. We also encourage you to support your body with healthy, nutritious, whole foods that help you feel better and live healthier.

A solid combination of good nutrition and exercise is all you need to achieve your weight loss and fitness goals. If you’re looking for easy to implement workouts and recovery tips, check here! 3. Don’t Limit Your Resolutions Another of our favorite tips when setting goals and resolutions, is to not limit what your resolutions have to be about. There’s your usual list of resolutions: lose weight, start exercising, watch less tv, eat better, get more sleep, spend less time on our phones. And while these can be great that doesn’t mean they have to YOUR goals or resolutions for 2023.

Some of our favorite ideas include considering how you can support your mental health better this year. That may mean you set a resolution to set better boundaries with friends, family, co-workers, or strangers. Or you could start taking a mental health day once a month.

Other awesome ideas for resolutions include adding in things instead of taking away! You could add in a walk 2-3 times a week. Or try to read at least one book a month.

Your goals don’t have to be nutrition or weight based. They can be anything that helps you live a healthier life in 2023. That includes physical, mental, emotional health too! 4. Don’t Forget to Check in with Your Goals Just as important as setting goals, it is as important to write them down and check in with your goals. As you brainstorm what might be most beneficial for you this year, be sure to write down each goal and the action steps you will take to achieve it step-by-step.

Then use your list to reference back every few weeks or months. You’ll be able to see how you’re doing in your progress of your resolutions to live healthier.

By routinely checking in with your goals, you will be able to see what you’ve already achieved and what you still need to work on. You can also check in to make sure the original goal you set is having the positive impact you thought it would. If not, don’t be afraid to adjust or change your goals. 5. Don’t be disappointed if you have to adjust/change your goals And last but certainly not least, as mentioned, don’t be afraid to change or adjust your goals throughout the year. As we all have learned (thank you 2020) your circumstances can change at any time. This means that something that might be super important to you in January might not be as important in June or July.

You might also find that your current circumstances have changed making some goals and resolutions too hard or unattainable. This is okay! Check in and adjust to what will continue to have the most positive impact in your life.

For instance, if you’re a woman and your goal is weight loss in the beginning of the year but become pregnant in a couple months, that goal is probably not going to work well and you should focus on supporting you and your growing baby the best you can.

Or, if you’re goal is to be at work at 8am every day but you get a remote job halfway through the year you will adjust your goal to see what makes the most sense moving forward! Maybe instead you getting to work by 8, you decide to use your old commute time to add a podcast or walk in the time you would have been driving.

As you can see, you might find you need to adjust your goals or adjust your method of attaining your goals based on how your circumstances change throughout the year.

It’s all about progress not perfection! Each step you make toward a goal or resolution that will have a positive impact on your life is a win! Add up a bunch of small steps and you will crush your goals for 2023 and live healthier than you’ve ever lived before.


Getting treated by Oliveira Chiropractic

Our goal at Oliveira Chiropractic is to always get you back to feeling 100%. Dr. Oliveira provides treatment to both help you get out of pain and get back to doing what you love in less time than traditional physical therapy or medical care.

Oliveira Chiropractic is a family and spors chiropractor in Sacramento, CA. Dr. Nate provides an evidence-based approach by combining chiropractic care and individualized rehabilitative exercises.


If you you are interested in booking an appointment for Oliveira Chiropractic, click here


January 5, 2023 by Kaizo Health

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