Find out how to stack your health goals for maximum success. Learn why prioritizing one goal at a time will help you reach your overall objective more efficiently.

Health Goals Make You Successful - How Do We Make Sure They Stick?

May 6, 2022

If you saw someone running down your street, what would you think? You’d probably be like, “Oh, they must be going for a run.” But 50 years ago, that wasn’t a reaction people had; if someone was running down the street, it meant they were being chased, or they were late for something. 

Jogging for exercise didn’t actually become a thing until the 1960s. And, this may be shocking, but there was no such thing as Weight Watchers. Plus, gyms weren’t really a thing either. And yet, Americans now are about 18% heavier than Americans back then. Sure, we could blame some of it on what we consume; so much processed food, sugar, and carbs.

But there’s another reason why we keep gaining weight: 50 years ago, people got their exercise in other ways. For one thing, driving wasn’t as common; people walked. They also burned calories just by completing everyday tasks that now just take a click of a button to accomplish. They didn’t have to incorporate exercise and health goals into their lives because living life was an exercise. 

The present-day, as we all know, is much different. We have so many machines to complete so many tasks, and yet we’re still busy. Too busy, in fact, to squeeze in a workout at the gym and follow health goals. Most of us prioritize our other four cores because we just don’t have the time to include a workout into our routine. 

How Do We Complete Our Health Goals?

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If you’re leaving out your physical health core, you need to start creating habits and health goals to incorporate exercise into your routine. Fortunately, it’s not that difficult at all. The physical health core is one of the easiest cores to habit stack with other cores. With just a little bit of thought and planning, you could create success habits and health goals that nurture more than one core at a time. 

There are several physical exercises you could do that also contribute to your emotional health. Here are a few suggestions:

-- Volunteer to walk dogs for your local dog shelter

-- Offer to shovel your elderly neighbor’s snow.

-- Sign up for a walk to benefit a charity. 

-- Coach your kid’s soccer team at school. 

Some physical exercises could also benefit your financial core:

-- Walk home instead of driving.

-- Give your car a new wash by hand

-- Take care of your lawn instead of having someone do it for you

-- Take up walking dogs as a side job.

You can even exercise and work on your mindset at the same time: 

-- When you’re jogging, play some motivational or educational podcasts (I’m currently listening to Tim Ferris_

-- Read a book while walking on your treadmill or riding your stationary bike (I’ve done this; it’s crazy how fast time passes).

-- Play some calming music while you stretch on your yoga mat.

How do you exercise and nurture your relationships at the same time, you say? 

-- Take a walk in the park with your significant other

-- Play a game of basketball with your kids

-- Create a soccer team with your friends

And, if I really want to blow your mind, I have something that could stack habits for all your cores at once:

Sign up for a 5k charity walk with your family and train by walking dogs as a side gig while listening to an inspirational podcast. 

5 Tips Realistic Health Goals

It's that time of year again when we start thinking about our New Year's resolutions. And while getting in shape and eating healthier are always popular choices, they can also be tough goals to stick with. If you're looking to make some health-related changes in the new year but aren't quite sure where to start, check out these five tips for setting realistic health goals that you'll actually be able to keep.

1. Set S.M.A.R.T. Goals

When it comes to any kind of goal-setting, it's important to make sure your goals are specific, measurable, achievable, relevant, and time-bound (S.M.A.R.T.). This will help you to create a plan of action and increase your chances of seeing results.

For example, rather than setting a goal like "lose weight," be more specific by saying something like "I will lose 10 pounds in the next three months." This way, you have a clear target to work towards and can measure your progress along the way.

2. Start Slow and Gradually Build Up

If you're just starting out on your fitness journey, don't try to do too much too soon. It's important to ease into things so you don't get overwhelmed or discouraged.

Start with some basic changes like adding a daily walk to your routine or cutting down on processed foods. Once you've got those down, you can gradually add in more challenging activities like running or strength training. The key is to take things one step at a time so you don't get overwhelmed and give up.

3. Find an Activity You Enjoy

If you're not enjoying your workout, you're not going to want to stick with it for very long. That's why it's important to find an activity that you actually enjoy and look forward to doing.

Whether it's hiking, biking, swimming, or something else entirely, choose something that you'll have fun doing so you're more likely to stick with it.

4. Set Realistic Expectations

One of the biggest mistakes people make when trying to get healthy is setting unrealistic expectations for themselves. If you're expecting to lose 20 pounds in a month or run a marathon after only a few weeks of training, you're likely to be disappointed.

Instead, focus on setting small, achievable goals that you can gradually build up over time. This will help you stay motivated and on track to reach your ultimate goal.

5. Get a Health Buddy

Having someone to help support and encourage you on your journey to better health can make a big difference. Find a friend or family member who is also interested in getting healthy and work together to reach your goals.

You can help each other stay on track, motivate one another, and even share recipes or workout ideas. Having a health buddy will make the process more enjoyable and increase your chances of success. Making some changes to your lifestyle can be a big undertaking. But by following these tips, you can set realistic health goals that you'll actually be able to stick with all year long.

Whew! Didn’t think it was possible, huh? I dare you to try it!

No matter which of these you choose, or whatever you come up with, remember that taking care of your physical health doesn’t have to feel boring or tedious.

You don’t have to feel like you’re wasting time, because you’re setting health goals and stacking habits for other cores at the same time. Try it this week! The feeling of knocking out multiple cores with just one success habit is unmatched. 

Want to know where you stand in the five values of life tied to happiness (your five cores)? Take this two-minute Core Values Quiz to get your core score in the five values of life.

For more gamified habit hacks to build momentum in your life, follow me on IG, FB Group, and Tik Tok.


Will Moore is a gamification, habits and happiness expert.

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