Top Tips for Setting Realistic Wellness Goals in Midlife

When we close out one year, it's always a good idea to take a moment to look back on your journey.

Reflecting on Your Health Journey

So let’s do a little reflecting. Think back to this time last year. What were your wellness goals then? Did you aim to eat more greens, prioritize sleep, or maybe focus on staying active every day? Write down what worked and what didn’t. By taking a good look at the past year, you can get a clearer picture of where to go next—and the New Year is a perfect time to start fresh.

Navigating Change and Setting Goals That Fit Your Season of Life

Midlife brings its own set of challenges and opportunities. Between hormone shifts, career transitions, changing family dynamics, and the journey toward self-acceptance, this season of life can feel like a whirlwind. So, as you set your wellness goals for the New Year, consider what truly serves you in this moment.

• Reflect on the Past Year: Did you set big goals last year that you didn’t quite achieve? That’s okay. Midlife requires flexibility and self-compassion. Look at what worked and what didn’t. Maybe you found that evening walks helped you sleep better, but your goal to hit the gym five times a week just didn’t stick. That’s helpful insight! Reflecting on this can give you the clarity to set goals that are in line with your current needs.

• What Will Serve You Now?: Focus on your current season of life. For example, if you’re going through a career transition, your goal might be to prioritize stress management. If you’re feeling drained and need more energy, you may need to focus on adding in more sleep or fueling your body with nutrient-dense foods. What do you need most right now?

Focus on Your Core Needs

Whether it’s managing stress, boosting energy, or building strength, choose goals that reflect your core needs right now. Instead of trying to tackle everything, zero in on what would make the most impact on your daily life.

For instance, when I was going through menopause, I realized I needed to focus on stress management. I started with 5-minute breathing exercises before bed, which helped me sleep better and feel more in control during the day. Choose one thing to focus on—and make sure it’s something that’s truly going to serve you.

Listen to Your Body

Physical changes in midlife, like shifts in hormone levels, mean we need to tune in and adjust. Aiming for goals like “balance” or “strength” (instead of only focusing on weight loss) can be more motivating and realistic. Try setting goals that feel good for your body, like gentle strength training, walking, or yoga, which are often kinder on joints and muscles.

Prioritize Mental and Emotional Well-Being

Self-care isn't just a buzzword—it’s a necessity. Mental wellness is just as important as physical wellness, especially during midlife. Goals around mindfulness, stress management, and even setting boundaries to create a bit more “me-time” can help balance the emotional ups and downs of midlife.

• Tip: Track your mental and emotional wellness—perhaps with a journal or a simple daily check-in. This can be just as powerful as tracking physical progress. Example: “Today I felt more relaxed after spending 10 minutes meditating in the morning.”

Set Actionable, Realistic Goals

As we step into a new year, the key to setting goals is making them realistic and actionable. Think in terms of small, manageable steps rather than big leaps. For example:

• If you want to exercise more, start with three days a week instead of seven.
• If you’re looking to improve your nutrition, try adding one healthy swap a week—like replacing soda with water or introducing more veggies into your meals.

Wellness doesn’t have to be an all-or-nothing game. It’s about consistently doing the things that make you feel stronger, healthier, and more energized.

Quick Actionable Checklist for Setting Wellness Goals

Use this as a guide to get started:

• Reflect on last year’s wellness goals. What worked? What didn’t?
• Choose one core need to focus on (e.g., energy, strength, mental well-being).
• Start with one realistic goal for movement (e.g., 15 minutes of walking, 2 days a week).
• Incorporate mindfulness into your routine (e.g., 5 minutes of meditation each morning).
• Track your progress daily using a journal or wellness app.

Possible Wellness Goals You May Want to Consider

• Daily Movement: Aim for at least 30 minutes of movement, whether it’s a brisk walk, some strength training, or even a dance break.
• Mindful Eating: Track what you’re eating—not to restrict but to understand how certain foods make you feel. This can be especially helpful in midlife when certain foods can affect energy, mood, and even hot flashes!
• Stress Management: Find ways to unwind each day. Whether it’s a quiet moment with a book, a few minutes of meditation, or simply stepping outside for fresh air, making time for relaxation is a huge part of wellness.

Tracking Your Progress

Tracking your progress is one of the most powerful tools you have. When you write down what you’ve accomplished, it creates a sense of accountability. It also lets you see just how far you’ve come—even on the days when you don’t feel like it.

• Action Step: Try using a wellness journal, like Navigating Menopause, to track your goals and feelings. Writing things down not only motivates you but also helps you notice trends over time.

Ready to Take Action?

So here’s to a new year, filled with realistic, empowering wellness goals and the drive to take care of ourselves one day at a time.

• Bonus Tip: If you want to track your wellness journey and improve not just your overall health, but your entire Perimenopause / Menopause journey > check out my new book, Navigating Menopause.  This comprehensive workbook comes with over 20 trackers to help you monitor your health, ensuring your get the best care. 

What wellness goals are you focusing on this year? Let me know in the comments below—I’d love to hear what’s working for you!