Setting big, transformative “New Year, New Me” resolutions — such as extreme weight loss or fitness goals — is a common practice, but experts ranging from the U.S. surgeon general to the American Heart Association say that aiming for smaller, more manageable goals can ultimately be more beneficial and longer-lasting.

Pursuing small changes can help eliminate the “on and off” switch that is common among dieters and exercisers, where people feel they must always be either “on” or “off” a diet or program. MIIA Wellness Manager Courtney Hernandez says setting small, attainable goals helps to create healthy habits that last. Instead of aiming to “eat healthy” all the time, for example, choose a goal such as eating three servings of vegetables per day.

“Don’t make goal-setting and healthy habit formation too hard on yourself,” Hernandez said. “That can be demotivating, and you can’t stick with it. Make your goals attainable for yourself and very specific. Then, at the end of the week, you can feel good checking off the list — that you accomplished what you set out to do.”

Through its Well Aware program for municipalities, the MIIA Health Benefits Trust is offering subscribers and their spouses a series of free, online workshops during the first several months of 2024 covering specific strategies for building healthy habits and eliminating unhealthy ones. In addition, resources on physical and mental well-being, including healthy recipes and mindfulness meditations, are available in the Well Aware section of MIIA’s website.

“Self-care looks different for everyone,” Hernandez said. “For some it means daily exercise, while for others it means fitting in a 10-minute meditation break during the workday to relieve stress.”

Generally speaking, she said, “Any employee, municipal or otherwise, is going to be happier and more productive if they’re taking care of themselves.”