Start the New Year With a Health Plan That Actually Works

A new year feels like a fresh start—but lasting health changes don’t come from vague resolutions alone. One of the best ways to build a healthier, more sustainable year is by partnering with your primary care provider to create a plan that fits your life, your goals, and your medical needs.

Instead of trying to do everything at once, your primary care visit can become a focused planning session that helps turn good intentions into realistic action.

Start With Your “Why”

Before your appointment, take a few minutes to think about what “healthier” really means to you this year.

Do you want:

More energy at the end of the day?
Better sleep?
Less pain or stiffness?
The ability to keep up with kids or grandkids?

Try writing one simple statement, such as:
“I want more energy after work so I can be active in the evenings.”

Next, list your top three health concerns—for example, blood pressure, weight, stress, or a new symptom you’ve noticed. Bringing this list to your visit helps your primary care provider focus on what matters most to you.

Use SMART Goals Instead of Vague Resolutions

Resolutions like “eat better” or “exercise more” are common—but hard to stick with. A more effective approach is using SMART goals, which are:

Specific
Measurable
Achievable
Relevant
Time-bound

For example:

Instead of “I’ll be more active,” try “I’ll walk for 15 minutes after dinner at least four days a week.”
Instead of “I’ll eat healthier,” try “I’ll add vegetables to two meals a day, five days a week.”

Your primary care provider can help ensure your goals are safe and realistic based on your health history, medications, and current fitness level—and help you choose a time frame, such as reviewing progress in 4–6 weeks.

Examples to Discuss at Your Visit

Use these as conversation starters during your New Year or annual appointment:

Blood pressure:
“I’ll check my blood pressure at home twice a week and bring my log to our three-month follow-up.”
Movement:
“I’ll aim for at least 5,000 steps on weekdays for the next six weeks, then we’ll reassess.”
Nutrition:
“I’ll include vegetables in at least two meals a day, five days a week, for the next month.”

Together, you and your provider can fine-tune these goals so they match your schedule, abilities, and other health conditions.

Turn Your Appointment Into a Planning Session

Think of your primary care visit as more than a yearly checkup—it’s a strategy session for your health.

During your visit:

Share your priorities and ask, “Given my labs and history, what should I focus on this year?”
Be honest about barriers like time, stress, pain, or motivation.
Ask about helpful tools, such as nutrition counseling, physical therapy, mental health resources, smoking-cessation support, or simple tracking apps.