Start the New Year Strong with SMART Health Goals
- Tria Health
- 23 hours ago
- 4 min read
The new year gives everybody a moment to pause, reset, and think about what you want your life to look like moving forward. Whether that focus is on your mental health, chronic condition management, or a simple healthy habit you’ve been trying to develop, setting the right goals makes the difference.
Planning your goals out in advance is essential, giving you the ability to create a long-term direction that sticks. Consistency is especially important when it comes to health improvement, and that’s why many people are adopting SMART goals as their new year strategy. SMART goals aim to create a specific plan that is measurable, achievable, relevant, and time-bound. These core concepts make it much easier to turn your intentions into change that lasts!
(Throughout this post, you’ll see Pharmacist Insights. These are expert perspectives that provide practical advice and deeper understanding from Tria Health’s team.)
Breaking Down SMART Goals
S – Specific
A goal should be clear and focused. Instead of “be more active,” try something like:“Walk for 20 minutes after dinner on weekdays.”
M – Measurable
You need a way to know whether you’re meeting the goal. You might track steps, hours of sleep, servings of vegetables, or days you take your medication on time.
A – Achievable
Your goal should fit your lifestyle. Small steps add up and leave you less overwhelmed. Aim for progress, not perfection.
R – Relevant
Choose goals that matter to you and support your personal health needs. For example, improving your blood pressure, managing diabetes, boosting your energy, or reducing daily stress.
T – Time-Bound
Give yourself a timeline to stay on track. Phrases like “Over the next 30 days…” or “By the end of March…” create a sense of commitment and help you check in on your progress.
Pharmacist Insight:
What common mistakes do you see patients make when setting health goals, and how can SMART goals help avoid them?
They set big goals without thinking about the steps to achieve them. For instance, “I want to be at the gym 5 days a week for 1 hour”. That’s a great goal, but if you aren’t even going to the gym 1 day a week for 10 minutes, you likely won’t get there for 1 hour 5 days a week, so start SMART – what is realistic and how will you know you have met that goal – maybe you start with 2 days a week for 30 minutes for 1 month, then when you hit that goal you add another day of 30 minutes for another month and so on. Common mistakes patients make when setting health goals is taking on too much, too fast.
Why SMART Goals Work
SMART goals give your health habits structure. Instead of vague plans like “eat better” or “exercise more,” they help you outline what you want to do, how often you’ll do it, and how you’ll know you’re improving.
This structure boosts motivation. When you can track your progress, it’s easier to stay committed, and even easier to celebrate the wins along the way! As you think about what you want to improve this year, consider areas such as:
Medication routines
Nutrition
Physical activity
Stress management
Sleep habits
Examples of Health-Related SMART Goals
Here are some ideas to help you get started:
Medication Routines
“Take my morning medication by 8 a.m. every day for the next 30 days.”
“Set a daily phone reminder to support consistency.”
Physical Activity
“Walk for 20 minutes after dinner at least 4 nights a week.”
“Join a virtual workout class twice a week for the next month.”
Nutrition Goals
“Add one extra serving of vegetables to my lunch Monday–Friday.”
“Replace sugary drinks with water at least 5 days a week.”
Stress Reduction
“Practice deep breathing for 5 minutes each morning before work for the next 3 weeks.”
“Take a 10-minute stretch break during my afternoon slump.”
Sleep Habits
“Set a consistent bedtime of 10 p.m. on weeknights for the next 30 days.”
“Turn off screens 30 minutes before bed starting tonight.”
Pharmacist Insight:
What’s one small health goal most people don’t think of, that would create the biggest positive change in their daily life?
Just taking the first step. Often times when we set goals we make them too big too soon. It's ok to have big goals, but it’s the little steps forward that actually accomplish the big things. I always remind patients to pick 1 small thing like cutting replacing 1 soda a day with a glass of water, or adding vegetables to their dinner place, those small changes usually catapult the patient forward to make more changes that become easy habits.
Small changes can have big results! Most people have individual and specific health goals. Understanding your current reality, including motivation to change and time availability, can set the stage for achievable goals.
How Tria Health Can Help
At Tria Health, your pharmacists and health coaches are here to guide you. Whether you're managing medications, working toward healthier habits, or starting the Choose to Lose program, we provide support that’s personalized and easy to follow.
Our team can help you set SMART goals that make sense for your health and stick with them. Available through select health plans, Tria Health provides one-on-one conversations, ongoing follow-up, and practical tools that will help you feel confident managing your health throughout the new year.
Pharmacist Insight:
Can SMART goals support better conversations between pharmacists and patients during follow-up visits, (if yes) how so?
Yes, setting SMART goals can absolutely support better conversations between pharmacists and patients. Knowing the patient’s goals can allow the pharmacist to act as an accountability partner for the patient and brainstorm ideas on how to achieve goals in a way that is important to the patient.
As you start the new year, choose one or two small, realistic goals to begin with. Remember, you don’t need to change everything at once. Over time, small steps lead to big improvements!
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