Setting Health Goals for 2023

December is a great time to set health goals for the coming year.

December is a great time to set health goals for the coming year.

We can identify a few priorities and make a list so that we have something defined and concrete to work towards.

In this post, I will describe why I set health goals, how you might benefit from doing it too, and offer some tips.

Planning x Action = Superpower

One of the great things about being human is having a big brain that allows us to imagine the future and plan for it.

Think about the greatest achievements in history from transatlantic flight to walking on the moon and the powerful combination of planning and action required.

Health planning in particular is crazy underrated, especially when we pair it with action! 

We can improve how we feel, how we perform, and increase the probability of staying healthy longer over the course of this one and only lifetime we ever get.

Begin Modestly If You Are A Beginner 

You don’t need to set impossible goals that will lead to injury if you don't know how your body responds to pushing it to its limits. Not getting injured is important as recovery time sets you backwards.

Find your rhythms first. Get to know yourself and what you have in the tank.

If you are a beginner and your goals turn out to be too easy, you can always revise them higher during the year.

Super Challenge Yourself When You Are Advanced

Go crazy if you are more advanced. Set a goal (or two) that is ridiculous and then get after it. 

You might succeed and Shock The World!! 

Do Your Own Got Damn Thing

Choose goals that feel right for you. 

Maybe you were a runner in high school and you loved it and you are rediscovering that part of you. So maybe one goal is a running challenge.

Maybe you were a swimmer or a climber or whatever. Maybe you want to try a new way to eat. Maybe not.

The health gurus don’t know you and they don’t have a patent on what’s the super double perfect best thing for you.

Steal stuff that works for you, sure, but do your own got damn thing. 

You don’t need to be a dead lifter or sleep with tape on your mouth or track your heart rate variability or whatever.

Add Structure

Planning is hard for me. I am all over the place with this ADHD vibe.

By setting goals for the year, I add some structure to the chaos. This is effective and a relief, because I always have a north star and can choose tactics accordingly.

I’m going to shoot for 20 pull-ups this year, so when in doubt, I’ll do some pull ups or dead hangs or rows etc.

It allows me to select and remain focused on the most important things.

Make a Digital Index Card 

Make a digital index with your goals. You can even print it out and tape it to your desk or dresser. This keeps it accessible.

Here’s mine for 2023:

I’m going to run fast next year and I’m going to try again for 20 pull ups after failing in ‘22 and I’m going to write a lot because it promotes mindfulness and helps me understand who I am.

You Only Need a Few

You don’t have to have 10 goals or even 5.

I did 2 last year and 3 this year. 

A small number of goals can generalize and galvanize you across other behaviors (movement, nutrition, rest). 

For example, if you are training for a half marathon, it might improve your sleep or nutrition regimen.

Embrace Failure

While failure might feel bad in the moment, it is really a gift.

It reminds us how valuable success is.

It forces us to face reality. 

It keeps us humble.

It grants us the opportunity to become more resilient when we get up, brush ourselves off, and try again. 

We build character. We learn lessons. We come back stronger!

Plus, we at least got part of the way there and still made some gains. I didn’t get 20 pull-ups on my 55th birthday, but I still got 18 like a beast. 

And we can always try again.

Promote Longer Healthspan

I want to remain healthy for as long as possible.

By setting short-term goals that support lengthening healthspan, I can improve the probability that I continue to thrive for longer.

For example, short term, the 20 pull up goal was about staying strong, pushing my limits, and having some fun. 

But long-term, this goal was about staving off age-related muscle loss (sarcopenia), which limits healthspan and increases the risk of all-cause mortality. 

Gain Health Momentum

When we work towards health goals, even if we wind up failing, it gets us heading in the right direction.

This is a huge one that nobody talks about.

I call this Health Momentum and it is real.

We start taking actions that improve our health and it spurs other actions as well and then others.

You get a positive feedback loop going and after a while you’re Arnold Freaking Schwarzenegger!

Learn 

Get informed about the goal you are going after. If you are shooting to run a half in under two hours, learn how to train for a half.

The stuff you learn will generalize into other areas of your health journey and life in general.