Start Small, Stay Strong: Setting Successful New Year’s Goals with a Health Educator 

Hello everyone, and Happy New Year! 

Here at the Center for Campus Wellness, we know that the start of the new year and the new semester can bring both excitement and pressure. Students have a lot going on, and often rely on New Year's resolutions to achieve their various goals.

So, today I’ve interviewed Health Educator, Karly Ackley, to provide some very helpful insight into how to create sustainable New Year's goals that set students up for a successful year.

Health Educators work closely with students to promote their well-being through education and compassionate support, and Karly has brought that perspective to the advice she shares below.

 

Meet the Health Educator: Karly Ackley 

Karly’s specialty areas are Health Education, Wellness Coaching, and Sexual Wellness. She leads our STI and HIV testing clinics and acts as a liaison with the Athletics Department, coordinating a variety of wellness efforts for student athletes.

She is a National Board-Certified Health and Wellness Coach, a Certified Health Education Specialist, and a U of U alum! 

She finds a lot of joy in reading, primarily romance or mystery novels, and one healthy habit she is developing is her sleep habits and working to find ways to feel rested while having to be up early in the morning. 

 

Advice from Karly on Setting Successful New Year’s Goals 

What advice would you give students who want to work on their well-being but already feel stretched thin?

College is a busy time, and students have a lot on their plates. Trying to stack self-improvement on top of an already full schedule can feel overwhelming. Karly reminds us, however, that it is possible, if we do it right and with intention. 

“Start with something small. It’s easy, especially in the New Year, to want to make these grand changes. To exercise, sleep, whatever it may be. Instead, find something small that feels like it adds to your life instead of making it more stressful.” 

For me, this looks like setting the goal to play 10 minutes of guitar a day. It’s a small enough change that it doesn’t feel intimidating, and I feel like it’s adding something positive to my day rather than taking away from it or feeling like another obligation. 

 

If motivation isn’t reliable, what tools help students follow through when they’re tired, stressed, or overwhelmed? 

Sticking with goals can be difficult, especially when the initial excitement of the New Year fades. According to a Forbes Health Survey, nearly 1 out of 10 people’s resolutions lasted a month. But Karly gives us some insight into how she thinks we can break this pattern. 

“Think about the why. Why are you doing it?” 

If motivation dips, you’re struggling, try to reconnect with the deeper reasons for setting your goal in the first place. When I play guitar, my ‘why’ is that it brings me joy, and I want to prioritize things that make me happy among all the responsibilities of life. 

 

What's the healthiest way for students to respond after missing a day, week, or even a month of a goal? 

It’s bound to happen with any goal that you face a setback. But this doesn’t mean that all is lost; mistakes are natural. Karly provides encouragement for those tough moments by emphasizing that well-being is an ongoing process. 

“There’s really no end date when you’re working on well-being. It’s a life-long journey, and the goal is to make something sustainable. If you’re looking to make a long-term change, one day isn’t really going to affect that. Maybe you have a rough day. There’s always the next one. The next day, next week, next month; it’s always an opportunity to get back on it.” 

When I miss a day of playing guitar (or maybe sometimes 5), it’s easy to fall into a shame spiral and think that I’ve failed. But the point of a goal isn’t to be perfect; it’s to grow. So, what if you missed yesterday? Or the day before? Or the week before that? The most important day is today. There’s always a chance to start again. 

 

What’s a common piece of goal-setting advice you think actually doesn’t work for students?

‘New Year, New Me’, right? Well, Karly actually advises against this kind of approach to setting New Year’s Goals. 

“Completely trying to change a habit or yourself sets you up for a lesser chance of  reaching your goal and getting that feeling of accomplishment. Setting an initial goal too far is not going to be long-lasting or sustainable.” 

This doesn’t mean students shouldn’t be ambitious, but rather that we should set goals for ourselves that feel achievable at the start, so we can attack them with confidence and build momentum over time. 

 

What’s one mindset shift you wish every student made when setting New Year’s, or any, goals? 

Karly shared many insights throughout our conversation. But, if there’s one thing she wants students to take away from today, it’s this: 

“When you’re setting goals, especially if it’s the New Year, try to think in the long-term. Wanting changes immediately, that’s why people fall off of their goals at the end of January or February. Thinking of the longevity of your goal is the key.” 

Shifting how we think about our goals is crucial. When we root them in long-term growth rather than quick results, our goals will feel more stable and easier to return to (even after setbacks). 

 

Do you have any personal New Year’s goals?

“My long-term goal is SLEEP. I’m very much a night person, so sticking to a night routine is hard. It’s really a forever goal for me.” 

Karly’s answer reflects the same long-term approach that she’s encouraging us to take. Working on well-being takes time. 

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As we move into the new year, I hope you can take Karly’s advice to heart: start with small, achievable goals, focus on the long-term, and treat yourself with patience and compassion.

If you want extra guidance on goal-setting or improving your well-being, reach out to Karly or any of our other CCW Health Educators for one-on-one support through our free Wellness Coaching program. 

 

Happy New Year, and best of luck with all your goals and endeavors in 2026! 

 

Reference 

Moniuszko, S. (2024). “New Year’s resolutions often don’t last. Here’s why they fail and how to keep them, according to an expert.” CBS News. https://www.cbsnews.com/news/new-years-resolutions-tips-why-they-fail/