How An Integrative Doctor Sets Health Goals: Dr. Mayer’s Tips For The New Year

I’ve found that setting goals rooted in joy, balance, and flexibility is key to lasting success for myself and for my patients.

Dr. Ashley Mayer - Dr. Green Life Founder & CEO

The new year often inspires us to set goals for better health and well-being. But for many of us, new year’s resolutions can feel overwhelming or unsustainable. As an integrative doctor, entrepreneur, and parent, I know the value of setting and achieving health goals — but I also understand how life can get busy and unpredictable. I’ve found that setting goals rooted in joy, balance, and flexibility is key to lasting success for myself and for my patients.

In this article, I share my best tips for setting health goals, which have been honed over years of helping patients.

Dr. Mayer's Tips For Setting Health Goals

1. Start With A Clear Vision

Before jumping into action, pause and reflect. What does a healthy, fulfilling life look like for you? Is it feeling calm and centered so you can meet challenges with grace and kindness? Are you hoping for more energy so you can play with the kids AND still make a healthy dinner at the end of the day? Do you find yourself craving more connection with yourself, loved ones, community, nature, or your spirituality?

Ask yourself: If I could wake up tomorrow and feel amazing, what would be different? Use this vision to inspire goals that align with your true desires. This is even more important for next year’s goals as we are currently bombarded by messages of the things that we “should” want. Take time to tune into what feels authentically good for you.

2. Choose A Goal That Feels Good

Forget the mindset of fixing what’s “wrong” or depriving yourself. That’s a recipe for quitting within a month. Instead, focus on goals that build, strengthen, nourish, and bring joy into your life while connecting the life you have now to the clear vision that you envisioned in step one.

Here are some examples:

Prioritize rest and recovery by setting a goal to create a healthy bedtime routine.
Nourish your body with foods that feel satisfying and energizing.
Add connection and joy into your routines, like a weekly coffee date or family walks.
Choose a movement goal that feels fun and inspiring like training for a race, taking dance classes with friends, or getting in steps exploring your neighborhood.
Commit to a daily spiritual practice that aligns with your beliefs and lifestyle.

When goals feel like a gift rather than a chore, they’re far easier to stick with. Healthy habits that you can imagine looking forward to every day form a reliable foundation for a happy, wholesome, and vibrant life.

3. Recognize That It’s a Marathon and Not a Sprint

The path to health isn’t about how fast you can achieve a goal, it’s about showing up consistently over time.

Take breaks when needed, allow yourself grace during busy or hard weeks, and trust that you can always return to your plan. A missed workout (or five), a skipped recipe, or an extra lazy day doesn’t mean you’ve failed. It just means you’re human.

If you need to take a week off here and there to take care of little ones when they come down with the usual germs of winter, just know that I’m right there with you! And that no matter how much time you take off, you’re only one day away from being back on track!

4. Reassess Or Change Course At Any Time

Health is dynamic, and your goals can be, too. What feels right in January might not work in March, and that’s okay. What felt amazing when you were young and single might be depleting and exhausting if you’re juggling kids, family, or career. Pay attention to how your goals are serving you. If they’re adding stress or no longer feel aligned, adjust them.

The beauty of health goals is that they’re not set in stone! You’re free to evolve them as you evolve.

Dr. Green Life Approved Health Goals for the New Year

If you’re looking for inspiration, here are some simple, sustainable health goals to consider:

1. Create a calm evening routine to support good sleep. You might find inspiration in these articles:

2. Drink a glass of water first thing in the morning to start your day hydrated.

This is a game-changer for those who struggle with hydration. Looking to make it tastier? For an added health boost, try adding a couple drops of minty Liquid Chlorophyll (alcohol free) For Kids & Adults

3. Schedule a weekly coffee or tea date with a friend to nurture connection.

If you’re hosting a friend who is taking a break from coffee (or if you are taking a break yourself) we humbly recommend serving our Super Food Green or Super Food Red teas for a delicious, health-promoting drink.

4. Go for an after-dinner family walk three or more times per week.

This under-rated habit helps with digestion, immunity, and family connection.

5. Try one new healthy recipe each week to add variety and nourishment to your meals.

In my opinion, the best recipes are the easiest. Things that I’ve loved trying out in 2024 include this Bedtime Mocktail and this Adrenal Mocktail.

6. Revamp your supplement routine (you knew we had to mention this one!).

The change of seasons is a good time to reassess the supplements that you’re taking. Are you covering all your nutrition bases? Are any of your supplements overlapping? Perhaps you can take a couple out or switch something up? Here are some articles that might help:

Of course there are so many good options out there! What matters is that your health goals and resolutions support you going forward into the new year.

Dr. Green Life Approved Health Goals for New Parents

If you’ve recently welcomed a little one, your health goals might look a bit different. Right now, the focus is on:

Resting, nourishing, and connecting with your baby, your partner, and yourself.
Taking each day as it comes: some days will feel easier than others.
Knowing that there’s time! New Year’s resolutions and health goals can wait until life feels more settled.

If you feel like you’ve been struggling to recover after birth, you may have Postnatal Depletion and require some extra TLC.

Check out this article for more info: What Is Postnatal Depletion Syndrome? (Symptoms & Causes)

Summary

Health is a journey, not a destination. By starting small, choosing joy, and embracing flexibility, you can create lasting habits that truly enhance your well-being.

No matter what goals you set this year, remember: You’re already doing amazing! Let this be the year you honor yourself and your health, one step at a time.