Setting Purposeful Intentions for 2025: How to Achieve Lasting Health and Wellness Goals

Practical Tips from a Registered Dietitian on Goal Setting, Behavior Change, and Creating a Holistic Plan for Wellness

As a dietitian, my entire career has been centered around facilitating behavior change and helping individuals set goals or intentions to improve their health. After over fifteen years of working closely with people, I’ve developed an intuitive sense of whether someone is ready to make a real change within the first five to ten minutes of our conversation. But how can I tell?

Determination and a Plan of Action

Those who are intensely determined come prepared with a very specific plan of action. Their intention to improve their diet or fitness routine isn’t vague; they’ve reflected on their barriers and already have a plan to overcome them. They may come to me for expert guidance on refining their eating habits, but they’ve set the wheels in motion by scheduling the appointment and seeking accountability to stay on track.

Not Ready for Action? That’s Okay

On the other hand, some clients aren’t quite ready to take action. They are gathering information, absorbing ideas, and contemplating the changes they might make. And guess what? That’s perfectly okay. We all experience periods of intense motivation, and other times when we simply need to focus on getting through each day. Change happens on its own timeline, and it’s important to honor where you are in the process.

Fall: The Perfect Time for New Intentions

While many people look to January for setting New Year’s resolutions, I believe that fall is actually the ideal time to reflect and set new intentions. As the leaves change and the world slows down in preparation for winter, it’s a wonderful moment to assess which areas of your life might need renewal or a fresh start. By the time the quiet, cold winter months arrive, you’ll already have a purposeful plan in place—and perhaps you’ll have begun implementing it slowly, day by day.

How to Get Started with Purposeful Intentions for 2025

Here are some ideas to guide you in setting your intentions for the new year:

1. Focus on Your Life as a Whole Wellness ‘Wheel’

When reflecting on your health, it’s important to look at the entire ‘wellness wheel’ of your life. This includes both the physical and emotional aspects that may need refreshing or renewing. Time is a valuable and limited resource—how are you using it to create joy or wellness in your life, even in areas where you feel less control, like work?

For example, could you take a 10-minute walk at lunch or have a quick chat with a work friend who makes you smile? Are there opportunities to nurture your spiritual life through prayer or community involvement? How are you nourishing your body, and have you set aside time to plan, shop for, and prepare meals that serve your well-being? Think about how you move your body to enhance your flexibility, strength, and cardiovascular fitness. Are you getting enough rest and spending quality time with loved ones? These questions can help you visualize your personal wellness wheel.

2. Use Tools to Stay on Track

There are countless tools available to help you stay focused on your goals. While there are many apps geared toward goal-setting, I still find that taking pen to paper is a powerful method for tracking progress and remembering my intentions. A friend gifted me a Val Marie Paper yearly prayer journal last Christmas, and it’s become one of my favorite tools—not only for deepening my prayer life but also for setting intentions in every area of my life.

3. Create a Very Specific Plan

When it comes to achieving your goals, specificity is key. Broad, general goals are much harder to attain without a clear plan of action. Break your intentions down into small, manageable steps. These tiny, purposeful actions are far more achievable than vague resolutions without a defined strategy.

4. Evaluate Monthly and Adjust

At the end of each month, take a moment to evaluate your progress. Have your intentions shifted? Are there areas where you need to adjust your plan? Regular check-ins allow you to reassess and make necessary changes to stay aligned with your goals.

By setting thoughtful, purposeful intentions this fall, you’ll enter the new year feeling prepared and confident. Whether you’re ready to make big changes or simply planting the seeds for future growth, this season provides the perfect opportunity for reflection and renewal.