Amid the “new year new me” madness, January can be a pretty full-on and overwhelming month.
But I’m here to tell you that you don’t need to have your entire year mapped out yet.
Likewise, you don’t need to spend the first few weeks of a new year going all-in on your “resolutions” and building brand-new healthy habits. Focus on laying strong foundations on the feel-good old stuff first.
But, at the same time, you don’t want to completely take your foot off the gas to the point where you lose all motivation. Especially when it comes to your health and becoming a better version of yourself.
So I suggest easing in slowly and taking the year season by season.
Here’s everything you need to know about setting seasonal goals and 51 ideas to add to your wellness routine.
What are seasonal goals?
One of the main reasons why people fail to reach their goals is that they set too many goals.
I mean, think about it: how many times have you told yourself that you’re going to do abcd and xyz as soon as January 1st hits?
Yes, you’re ambitious, but if you want to 10x the chance of reaching your goals then you need to start small.
And that’s where seasonal goals come in.
Think of seasonal goals as quarterly goals but with a feminine edge.
Instead of setting a bunch of rigid yearly goals that you’re working towards all at the same time, think about splitting up your goals into 4 specific areas.
You can do this by either following the seasons (winter, spring, summer and autumn) or dividing the year into four quarters.
I personally choose to focus on 1-2 goals per three months. Not only does this help reduce overwhelm, but it also allows for some flexibility in case my plans or desires evolve and change.
And these seasonal goals are broken down from my overall yearly vision.
How to set seasonal goals that work
As the seasons change and the weather adapts, so do our needs, which means health can look extremely different each season.
Don’t force yourself to stick to a wellness routine that works well for you in spring and summer but not in autumn and winter, and instead choose goals that resonate with each season.
For example, in winter, your main focus might be on staying warm and boosting your immune system. While in summer, you might prioritise staying hydrated and being active outdoors.
It could be as simple as switching from indoor yoga in autumn to nature hikes in spring.
Don’t be scared of switching things up and testing out new ways of taking care of your health and well-being. Take the time to realign with your specific needs and health goals based on the season you find yourself in.
To get clear on what seasonal goals to set, I suggest using journal prompts to help guide your decision-making.
And remember to use the SMARTER framework when you’re setting goals to make them even more achievable.
Journal prompts for setting seasonal goals
At the start of any new season, I encourage you to check in with yourself and answer these journal prompts:
- How am I feeling physically, mentally and emotionally?
- What part(s) of my life am I currently neglecting and want to give more attention to?
- What specific challenges or obstacles do I need to be aware of this season?
- What seasonal changes might impact my goals and lifestyle? (For example, the weather, workload, an increase in social events, daylight hours, time of year, etc.
- What things can I do differently in this particular season?
- What does ultimate health look like for me this season?
- How do I want my health to look in 3 months’ time?
- What’s a choice I can make this season based on my needs?
- What are the most important goals I need to work towards this season?
- Why do I want to achieve these goals? What will achieving this goal give me?
Save these journal prompts on Pinterest
51 seasonal health goals to add to your wellness routine
This blog post is intended to be for inspiration only.
It’s an ideas list of healthy goals you can work towards to start improving your health and wellness.
Not a “do every single thing on this list to become your best self” type of post. So don’t add every single goal to your New Year’s resolutions list.
Choose just 1-3 ideas from each season and adapt them to best suit your needs and overall goal of what ultimate health looks like to you.
I encourage you to bookmark this page so you can refer back to it whenever you need to.
Holistic health goal ideas for Winter
- Buy a fresh 3-month wellness journal to manage your health and fitness goals and track your progress
- Engage in indoor yoga or reformer pilates 3 times per week to boost physical health during the colder season
- Eat at least 5 servings of fruits and vegetables daily to boost your immune system and prevent the winter flu
- Establish a realistic and consistent bedtime routine to encourage 7-8 hours of quality sleep each night
- Practice mindfulness or meditation for 15 minutes every morning to manage stress
- Take up a new outdoor winter-inspired exercise like ice skating or skiing and schedule it twice this season to embrace the winter’s offering
- Prepare at least 3 healthy, homemade soups or stews each week to incorporate nourishing, warming meals into your diet
- Read at least two non-fiction books that are good for your health
- Take any given opportunity to get 20 minutes of daylight exposure to maintain adequate vitamin D levels
- Organise one social gathering or virtual meet-up every other week to stay connected with friends and boost social wellness
- Dedicate 30 minutes daily for self-care activities like reading or taking warm baths to relax and recharge
- Walk for at least 20 minutes outdoors three times per week without any audio or other distractions
- Start working with a health and wellness coach once a week to keep you accountable for your yearly goals and vision
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Holistic health goal ideas for Spring
- Commit to 20 minutes of stretching every morning to improve flexibility
- Dedicate one hour per week to learning a new outdoor hobby, such as gardening, birdwatching or photography
- Limit processed snacks and sugary drinks to five times a week and focus on eating unprocessed, whole foods
- Eat seasonal leafy greens with two meals a day
- Try 3 different hobbies this season and choose your favourite one to develop over the rest of the year
- Add 2 new fun outdoor activities to your weekly routine, such as rollerskating or cycling
- Take up a new creative hobby like painting or crafting and dedicate one hour a week to it
- Carve out 20 minutes twice a week for journaling or reflection in a peaceful outdoor setting
- Start learning a new language three times a week (bonus points if it’s to your summer holiday destination)
- Every Sunday, spend 2 hours planning and prepping your meals for the week using seasonal produce
- Dedicate 35 minutes to early morning nature walks at least three times per week
- Engage in a 30-day lifestyle or fitness challenge
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Holistic health goal ideas for Summer
- Start waking up 30 minutes earlier to fit in some morning reading or journaling
- Practice cold water therapy twice per week by lowering the shower temperature for 30 seconds at the end
- Dedicate time twice a week for outdoor meditation sessions, finding a peaceful spot in nature
- Start tracking your cycle each month using cycle syncing methods for a smoother summer
- Drink a minimum of 8 glasses of water per day to stay hydrated
- Host 2 outdoor social gatherings this season, such as picnics with friends or family
- Go swimming for 45 minutes at least three times per week to stay active and cool during the warmer weather
- Eat at least three servings of water-rich fruits like watermelon and cucumber per day
- Try a social media detox at least twice a month
- Explore and incorporate 3 new seasonal activities like paddle boarding, beach volleyball or kayaking into your weekend routine
- Commit to attending at least 2 community wellness events or outdoor festivals within the next month
- Create a sunrise ritual by waking up early to witness the sunrise at least twice a week and taking advantage of the lighter mornings
- Experiment with healthy outdoor cooking methods like grilling fresh vegetables, fish or lean meats twice a week and enjoying meals al fresco
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Holistic health goal ideas for Autumn
- Engage in an autumn-themed outdoor activity, like apple picking, at least twice a month to appreciate the season’s beauty
- Start a daily gratitude practice by carving out 5 minutes in the morning to write down a list of things you’re thankful for
- Read 2 fiction books per month this season
- Commit to pushing yourself out of your comfort zone at least once this season by camping or trying something new
- Dedicate 2 hours a week to self-development or mindset work by boosting self-confidence and reframing any limiting beliefs
- Become a plant mum and introduce 1-2 houseplants into your living space to improve your environment
- Switch up your indoor space by making it warm, cosy and comforting by incorporating warm blankets, soft lighting, and autumn-scented candles
- Save at least $100 per month to spend on a wellness product of your choice
- Start your own vegetable patch or herb garden and spend at least 20 minutes a day maintaining it
- Set time aside for a weekly autumn-themed spa night with homemade facial masks or relaxing baths using fall-inspired scents
- Establish a daily ritual of enjoying a warm beverage like herbal tea, hot apple cider or pumpkin spice latte to cultivate more relaxation this season
- Create a new daily affirmation ritual where you repeat a personalised mantra 10 times in the mirror out loud each morning
Save these ideas on Pinterest for later
Final thoughts
These goals are for inspiration only.
I am not here to influence your wellness journey or tell you what you should and shouldn’t be doing. You need to set goals that come from the heart and make sense for both you and your health.
I strongly encourage you to take the above seasonal goal ideas and add your own unique spin on them so that they align with you.
So tell me, what are your seasonal health goals this year? Drop them in the comments below, and let’s keep each other accountable.
You’ve got this,
Thalia xx
