The middle of the year is a natural time to pause and check in with yourself. Maybe you set health or weight goals back in January. Maybe you did not set formal goals, but you had hopes for how you wanted to feel by now. No matter where you are, midyear is a great time to reflect, adjust and keep moving forward.
Improving your health is not about perfection or sticking to a strict plan. It’s about making small, realistic changes that fit your life and adjusting when needed.
Why Checking in Matters
It’s easy to lose momentum as the year goes on, especially when life gets busy. Taking time to assess your goals helps you stay connected to what you really want and gives you a chance to celebrate progress you might not even realize you’ve made.
Checking in also gives you permission to shift your focus if needed. If your original goals no longer fit your life, your energy or your needs, it’s okay to change them and make new ones. Growth is not a straight line.
Three Simple Steps to Reset Your Goals
1. Reflect on what is working and what is not:
Think about your routines, habits and mindset over the past few months.
- What habits are helping you feel stronger, healthier or more confident?
- Where are you feeling stuck or frustrated?
- What surprised you about your progress so far?
2. Adjust your goals to match your life today:
If a goal feels out of reach, it’s not a failure. It’s information. Adjust it to make it more realistic or break it into smaller steps. For example:
- If “exercise five days a week” has been tough, try focusing on “move my body in some way three times a week.”
- If weight loss was the original focus but feels overwhelming, you might shift your attention to improving energy or sleep quality instead.
3. Set one new small goal for the next month:
Pick one thing you want to build into your routine. Make it specific and achievable. Examples:
- Add one vegetable to lunch or dinner every day
- Walk for ten minutes after dinner three times a week
- Set a consistent bedtime at least five nights a week
Small goals help build confidence and create momentum over time.
Use a Simple Check-In Question
One easy way to stay focused is to ask yourself a short question at the end of each week: “What is one thing that went well, and one thing I want to improve next week?”
Keeping it simple helps you celebrate small wins while staying mindful of areas you want to strengthen. Over time, these weekly reflections can keep you motivated and guide your adjustments without feeling overwhelming.
Health is a Year-Round Journey
There is no magic in January. You can reset, recommit or reframe your goals at any time. Progress is built by making supportive choices over and over again, not by following a perfect plan without mistakes. Checking in with yourself midyear is a powerful way to stay connected to what matters most. A small adjustment today can create a better path for the months ahead.
By Cassie Story, RD, Nutrition Subject Matter Expert.
