Setting Goals for the New Year

It’s a new year, and for most of us that means it’s time to set some goals for the next twelve months – and hopefully stick to them. Those who set goals in advance are

Dr. John E. Aoki, M.D. CHCQM, FABQAURP
Chief Medical Officer

ten times more likely to achieve them than those who do not.

Here are some tips on setting resolutions to help make your year is as successful as possible.

  • If you are looking to get more exercise, start by finding small ways to add more movement to your daily routine. Those extra steps and movements will start adding up.
  • If you are looking to eat healthier, don’t deprive yourself of your favorite foods – going cold turkey is an easy way to burn out. Try sticking to the “80/20” rule by eating healthy meals 80% of the time. And be mindful of the foods you are eating between meals – go for healthier snacks.
  • If you want to lower your stress levels, find time to spend on yourself. Quiet your mind and get enough mental rest so you can take on new tasks feeling motivated. Don’t forget to laugh, too – studies show that laughter is a great way to lower stress and fatigue.
  • If you want to quit smoking, look for community or health plan programs designed to support you through the process. Set a target date and slowly work toward it by tapering the habit rather than quitting cold turkey. Celebrate the small wins, and don’t stop trying.
  • If you want to save some extra money, learn more about good and bad types of debt and setting realistic budgets. Find little ways to save money daily by picking different brands at the store, canceling underused subscriptions and memberships, planning your meals, and paring down purchases such as gourmet coffee.
  • Stay motivated toward your goals by keeping a clear mental picture of the result you are striving for. Make a list of reasons you want to achieve each goal, and use this as motivation when you feel like quitting.

Make sure you are setting healthy and realistic goals for yourself. If you are looking to make changes to your health, don’t forget to consult your primary care physician first. Your health plan may also include valuable programs available to you throughout the year.


Brought to you by HMAA, where we’re passionate about your health. To find out more about HMAA’s health plans, visit or contact our Account Management Department. For information on our menu of wellness services, please contact Naomi Azama at (808) 791-7607 or

Sources: American Psychological Association (,,


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