Year after year, we set seemingly healthy resolutions with the goal of improving our health and happiness. But are we really setting ourselves up to succeed? Here us out — goal setting isn’t the issue. The problem lies in the types of goals we set and the unrealistic standards we hold ourselves to. Think: goals like losing 10 pounds in 2 months, giving up carbs in their entirety, going to the gym every single day, and eliminating all sources of stress. It’s no wonder 80% of people give up on their goals in the second week! Aside from being unrealistic (and extreme), goals like these can actually be quite unhealthy. Plus, we’re human, not superhuman. Even the most dedicated, healthy individuals would struggle. But don’t get discouraged — attainable, sustainable goals are totally possible! And we have a feeling this is your year to make it happen.
Ahead, healthy, and sustainable 2023 New Year resolutions that are actually worth making. Learn how to set realistic healthy goals, stay committed, and remain inspired as you work towards all you want to accomplish in 2023!
2023 New Year’s Resolutions: 20 Achievable Goals Worth Making
If you want your goals to feel realistic and manageable, start with bite-sized goals — find something small and inspiring from the list below. Once you achieve (or exceed) your goal, try another! From there, keep building and crushing your goals.
#1 Try One New Recipe Per Week
One recipe a week? Easy peasy! This is perfect for those who get bored with eating healthy foods. It’s important to mix it up, so you stay motivated. Plus, trying new recipes can expose you to new foods you may have never tried before. This means more nutrients, and who knows, maybe even some new favorite finds! Maybe you even make it a goal to try one new seasonal fruit and veggie per week, go plant-based for a day, or call on healthy swaps for your favorite comfort food cravings.
FitOn PRO has tons of healthy and delicious recipes for inspiration, like these Tuscan Lentil Sloppy Joes!
- 2 green bell peppers, chopped
- 1 tsp kosher salt
- 2 cups mushrooms, chopped
- 1½ tsp smoked paprika
- 1 tbsp balsamic vinegar
- 1½ cups lentils
- 1½ tbsp Italian seasoning
- 1 onion, chopped
- 1½ tsp ground chili powder (optional)
- 4 garlic, minced
- 1 red bell pepper, chopped
- 2½ cups canned crushed tomatoes
- sea salt & black pepper
- 1 tbsp olive oil
- 3 cups vegetable broth
Step #1 (Slow cooker): Add everything to the slow cooker and stir. Cook on high for 3-4 hours or low for 7-8 hours. If you notice the mixture gets dry, some lentils absorb more liquid than others, add extra broth. Season with salt and pepper.
Step #2 (Stovetop option): Add the lentils and vegetable broth to a pot. Bring to a boil and then turn down to medium low heat. Stir and cover. Cook covered for 18-22 minutes until lentils are tender. Drain any excess liquid. Meanwhile, heat the olive oil over medium high heat. Add the onions, peppers, mushrooms, and garlic. Cook for 6-8 minutes until beginning to soften. Add the remaining ingredients and let simmer while the lentils cook. Add the lentils to this mixture when ready. Simmer for 10-15 minutes.
#2 Try Making 1 Smoothie Per Day
Smoothies are some of the most versatile foods on the planet. Need a protein boost? Make a protein smoothie. Need some healthy fats? Load it up with nut butter. Lacking micronutrients? Sneak in greens or superfoods.This goal is great for those trying to meet nutrition goals but can’t seem to make ends meet. And, they are the perfect option when you’re in a time crunch. Smoothies take minutes to whip up and can be one of the best ways to jam-pack a whole bunch of nutrients into one yummy meal. You can even meal prep them!
And they can even help reduce stress or give your immune system a boost during the chilly months when the germy season peaks!
Need some ideas? Try this Morning Energizer Smoothie. Full of protein, fiber, healthy fats, and superfood fuel!
- 1 cup almond milk
- 1 frozen banana
- 1 tbsp cocoa powder
- 1 scoop protein powder
- 1 tbsp ground flaxseed
- 1 tbsp almond butter
- 1 tsp maple syrup
- 1 handful ice cubes
- cacao nibs, to serve
- pumpkin seeds, chopped, to serve
- hemp seeds, to serve
Step #1: Add all ingredients minus the cacao nibs, pumpkin, and hemp seeds to a high-speed blender and blend until smooth.
Step #2: Pour into a glass and top with the pumpkin seeds and a sprinkle of hemp seeds, and cacao nibs.
Step #3: Enjoy!
#3 Try a New Style of Fitness Each Week or Month
If your fitness motivation is lacking, it may be a sign that it’s time to try something new. Remember: you don’t want to have to rely too much on willpower! One of the best ways to keep the motivation pumping is with some new exercise motivation. Thankfully, FitOn workouts make it easy.
Get your heart pumping with quick HIIT workouts, sculpt lean muscle with a longer strength training class, or ground down with a calming yoga flow. There’s something for everyone!
#4 Establish a Simple Meditation Practice
Meditated once, then never again? You’re not alone. This mindfulness technique can feel intimidating if you’re new to the practice, but with a little know-how, it’s much more approachable than you think! Hint: check out our Ultimate Guide to Meditation.
When you’re getting started with your practice, start small and begin with just 5 minutes. As you start to get more comfortable, slowly amp up the time. Fortunately, FitOn has a meditation category, some being only 5 minutes, which makes it super easy to get going!
Here are some 5-minute meditations to help you get inspired (and grounded):
- Grounding Breath with Rachel Ruth
- Everything Calm with DeAndre Sinette
- Building Resilience with DeAndre Sinette
#5 Read One New Book a Month
Ditch the screen time and use your downtime to dive face first into a book! Since everyone reads at different paces, try not to set an unrealistic goal here. While someone else might be able to read 5 books in a month, that might be unattainable for you, which is 100% okay! Adjust this goal based on available time and reading habits.
And while reading is a goal within itself, you may even find your book choices motivate you to crush your other 2023 New Year’s goals. Once you find a topic you’re interested in or a goal your set on crushing, look for a good book within that area! You could even download an audiobook or try out a Kindle — find what works best for you!
#6 Drink an Extra Cup of Water a Day
Instead of creating a goal that involves removing something from your day, it’s best to try adding something positive in to start. For instance, instead of saying drink less caffeine, start with drinking more water. It comes from a more empowering place that leaves you more likely to follow through!
Once you’ve integrated that daily cup of water into your healthy routine, then address those not-so-healthy habits with another micro goal! Want to cut back on coffee or alcohol? Slowly switch out your guilty beverage of choice for a healthier alternative. Again, start small! One cup a week is a good goal. Maybe you start the week with a cup of matcha instead of coffee or end the week with a kombucha instead of reaching for the wine. Once that feels manageable, continue building with small goals!
Struggling to squeeze in enough water? Try these hydration hacks.
#7 Declutter That Problem Area Once a Week
We all have that one spot in our living space that’s just…bleh. It’s never clean! Instead of trying to tackle it all at once, why not break it up into chunks, removing something bit by bit every weekend.
And did you know mess can cause stress? Rejoice in the fact that your goal doubles as a stress-relief technique!
#8 Take a Walk a Day
A walk a day has incredible health benefits such as boosting mood, reducing the risk of depression, protecting against heart disease, supporting weight loss goals — the list goes on and on. Plus, the simple act of moving your body can be done anytime, anywhere, by anyone! Really, it’s one of the simplest 2023 New Year’s goals.
Give this 28-Day Walking for Weight Loss plan a try! It’s simple, sustainable, and supportive.
#9 Sanitize Your Phone Every Week
Your phone is probably dirtier than a public toilet seat — yuck! But it makes sense since we’re constantly putting it down in different places. A simple 2023 New Year’s goal? Get in the habit of sanitizing your phone more regularly. And as we mentioned, cleaning can be therapeutic! Plus, it reduces your risk of getting sick, especially during cold and flu season.
#10 Eat a Snack Before You Grocery Shop
Need some shopping inspo? Head to our recipe box in FitOn PRO. With personalized meal plans and recipes including foods you’ll love to eat, getting your meals ready for the week has never been easier. You’re less likely to splurge on unnecessary goodies, plus you’ll save some time and money!
Headed to the store? Grab the ingredients for this simple & easy family-friendly Butternut Squash Chili and make a big batch for the week!
- 3 cups butternut squash, diced
- 1 red bell pepper, chopped
- 1 bay leaf
- 15 oz canned pinto beans, drained and rinsed
- ½ tbsp olive oil
- 1 onion, chopped
- 1 lbs vegetarian meat crumbles
- 1 tsp oregano
- sea salt & black pepper
- ½ cup celery stalk
- 3 cups vegetable broth
- 2 tbsp ground chili powder
- 1 jalapeno pepper, seeds removed and diced (optional)
- 2 garlic, chopped
- 1 tsp ground cumin
- 14 oz canned fire roasted diced tomatoes
Step #1: Heat the olive oil over medium high heat. Add the onion, garlic, red pepper, celery, and jalapeno. Cook for 5-8 minutes until onions are beginning to become translucent.
Step #2: Add the vegetarian ground meat, chili powder, oregano, cumin, and bay leaf. Cook for 6-8 minutes, breaking up the vegetarian meat, until it is browned.
Step #3: Add the tomatoes, pinto beans, broth, and squash. Bring to a simmer and cook for 20 minutes or until squash is tender but not mushy.
Step #4: Serve with fresh lime juice, baked tortilla chips, sour cream/Greek yogurt, avocado, cilantro, cheese, or any of your favorite chili toppings.
#11 Put Your Phone In a Different Room While You Work
Your phone is a productivity killer! Resist the urge to check it entirely by placing it in another room.
Want to boost your productivity even more? Try these 15 hacks!
#12 Build a Gratitude Practice
A solid gratitude practice leaves you way more grounded. You can even do it while you brush your teeth! Either write down or say to yourself three things you’re grateful for that day. It might sound simple, but gratitude can improve feelings of positivity and even improve mental health. Don’t underestimate the power of these small 2023 New Year’s goals!
#13 Compliment Yourself Every Day
Build up your self-worth, self-esteem, and confidence by increasing positive self-talk. Hello, compliments! Write yourself sticky notes and place them on the mirror so you see them every day!
Here are some ideas:
- You’re a great listener
- You did _____ really well this week
- You put a lot of dedication and hard work into ____ and it shows
- You look really nice today
- Your cooking skills are really impressive
- You kicked butt during that workout
Want more of a guided affirmation practice? Try this Daily Affirmations meditation with Kenta.
#14 Start a Wind Down Routine Before Bed
There’s nothing worse than going to bed stressed and then waking up in the middle of the night thinking about all you have to do! Give yourself a little TLC and end the day with a calming evening routine to decompress and release any emotions from the day that are no longer serving you.
Make these simple habits part of your 2023 New Year’s Goals! Before bed, develop an evening routine with things like:
- A calming yoga flow or stretch
- A soothing Epsom salt soak
- Ditching screen time in place of a good book
- A warming cup of tea
Need some evening wind-down inspiration? Consider adding a before-bed meditation to your evening routine.
- Deepest Sleep Ever with DeAndre Sinette
- Sleep Well with Amanda Gilbert
- Sleep Yoga Nidra with DeAndre Sinette
- Relaxing Sleep with DeAndre Sinette
- Peace Out Bedtime with Amanda Gilbert
#15 Take a Social Media Detox Once a Month
One of the 2023 New Year’s goals you’ll want to make stick? Taking a monthly phone detox! Constant scrolling can cause a lot of brain fatigue, anxiety, and comparison problems. I think we can all agree, the social media comparison trap is no joke. Give yourself a breather by putting your phone away for a day, at least once a month (maybe even once per week)!
#16 Practice Random Acts of Kindness
The beauty of this? When you give someone a compliment or do something nice for someone else, you feel good, too! This can be your partner, friend, sibling, a stranger, really WHOEVER — do something nice for them, and do it when they least expect it! Random acts of kindness give all involved a much-needed mood boost and lead to a happier, healthier you.
Try these ideas:
- Smile at a stranger
- Buy a coffee for the person behind you
- Hold the door open for someone
- Help a stranger with their groceries
#17 Add Extra Fruits/Veggies to Your Cart
The first step to eating healthy is to actually buy more healthy foods. So start at the beginning! When you’re at the store, load up on your favorite fruits and veggies.
Some of our favorites:
- Green leafy veggies like kale, spinach, swiss chard, and arugula
- Cruciferous veggies such as broccoli, cauliflower, and Brussels sprouts
- Root veggies like beets, sweet potatoes, and winter squash
- Seasonal fruits like grapefruit, citrus, apples, persimmons, and grapes
RELATED: What is Seasonal Eating? Plus 3 Impressive Benefits
#18 Laugh Once/Day
Laughter is the best medicine, especially when you’re really stressed. No really, it is! According to research, laughter decreases the stress hormone, cortisol.
#19 Spend Quality Time With Your Loved Ones
One of the best (and easiest) 2023 new years goals? Fill up your own cup with the people you love! When you’re together, try to stay in the moment — put the screens away and give each other your undivided attention! This goes for friends, partners, parents, kids, or anyone special in your life.
#20 Try a New Journal Prompt Every Day
All about that self-awareness. Get to know the real you by completing different journal prompts every day. You might be surprised what you learn about yourself! Plus, it’s a great way to decompress and get any thoughts off your mind!
Fall In Love With Your 2023 New Year’s Goals
If you’re eager to crush your 2023 goals, that excitement will help motivate you when you need it most. So go for a resolution you can count on: small, achievable, and fun. Fall in love with your goals, and this year will be the best one yet. Happy goal setting!