Reflect and Reset: Five Steps to Stay on Track of Your Health Goals

Hyacinths are spring flowers symbolizing rebirth and renewal

It is the end of March, end of the first quarter of the year! Like me, you probably started the year with energy and ambition. And like me, some of the goals you have set may have petered out by the 6th or 8th week, especially if you're relying on just motivation. Most I have successfully committed to! I am committed to a no-buy year for clothing, bag and shoes which is hard for me, as I once identify as a "shopaholic". Although, I did buy a souvenir pair of socks during our visit to The Rocky Mountains National Park. Which I'm going to say does not count. Ha ha! And to continue to celebrate my progress no matter how small - yesterday, I tested my resolve by going with Mike to LL Bean. I love their stuff! Especially their hiking clothing gear. And they had the cute petite tops that could have gone nicely with some of the hiking pants I already had. So, while Mike spent a small fortune, I went home empty-handed but really proud of myself! I almost did buy the butterfly Corkcicle coffee mug. I got so close to bringing it up to the checkout counter! But I'm also on a mission to own less, so I've been trying to declutter and reduce our stuff at home. This continues to be a work in progress. So, I let go of the mug. One of the habits that I continue to struggle with though is avoiding picking up my phone first thing in the morning. Some days are better than others. Lately, however, I have gone back to the habit. Some days I make excuses that yes, I truly needed to check on something, but not really! A lot of the times it could have waited. The result was I had less time for my morning workout and morning reflection went on the wayside. But! I will be using the steps below to get back on track, adjust and course-correct!

So, you set health goals. You may have created a plan to eat better, move more, sleep earlier, or reduce stress. But now that a few months have passed, it’s time to pause, reflect on your progress, and make thoughtful adjustments. Because the truth is, goals aren’t set in stone—they’re meant to evolve.

Whether you’ve made great progress or hit a few roadblocks, this is your opportunity to take stock and course-correct. In this post, we’ll walk through how to reflect on your health journey, what signs to look for when it’s time to adjust, and how to keep moving forward with clarity and confidence.

Why Reflection Matters

Reflection is the bridge between intention and growth. Without it, we risk going through the motions or holding onto goals that no longer serve us.

When you pause to reflect, you give yourself a chance to:

• Celebrate progress, no matter how small

• Learn from challenges instead of labeling them as failures

• Reconnect with your why

• Reassess what’s working and what’s not

Step 1: Revisit Your Original Goals

Pull out the goals you set at the beginning of the year (or whenever you started your health journey). Ask yourself:

• What was my motivation behind this goal?

• Have I been consistent with my habits?

• How do I feel physically, mentally, and emotionally?

• What has changed in my life or circumstances since I set this goal?

Sometimes we hold onto goals that no longer fit who we are or what we need. And that’s okay. It’s not a sign of failure—it’s a sign of growth.

Step 2: Track Your Progress

Tracking gives you tangible data and insight into your patterns. You can’t manage what you don’t measure. But tracking doesn’t have to be complicated.

Here are a few simple ways to track your health goals:

• Use a habit tracker for daily behaviors (like water intake, sleep, or workouts - in my case, phone pickups!)

• Journal how you feel physically and emotionally

• Log meals or movement using an app if that feels helpful

• Check progress photos or metrics if part of your goal involves physical changes

The goal here isn’t perfection—it’s awareness.

Step 3: Reflect on What’s Working

Give yourself credit! What habits have become easier or more automatic? Where have you shown up for yourself, even in small ways?

Write it down. Celebrate it. Let it fuel your motivation to keep going.

Step 4: Adjust Without Judging Yourself

Here’s the truth: you are not behind, you're exactly where you need to be! You’re just learning what works for you.

If something isn’t working, ask:

• Is this goal realistic for my current season of life?

• Can I simplify or scale it back?

• Would it help to swap this goal for something more aligned with how I want to feel?

Adjusting your goals doesn’t mean giving up. It means taking ownership of your journey.

Step 5: Set a New Intention

Once you’ve reflected and adjusted, it’s time to reset with clarity. You might:

• Choose a new habit to focus on

• Return to an old habit that needs refreshing

• Reconnect with your why and write it somewhere visible

Set an intention that feels empowering and sustainable—not overwhelming.

Final Thoughts: Progress Over Perfection

Health isn’t a destination—it’s a dynamic journey. The most successful people aren’t the ones who never veer off course; they’re the ones who notice when they’ve drifted, reflect without shame, and gently steer themselves back.

So take a moment. Reflect and reset. You’re not starting over—you’re starting smarter.

What’s one insight you’ve gained from reflecting on your health goals? Share in the comments below!

DISCLAIMER: Lea Famularcano, MD is a medical doctor, but she is not your doctor. Topics discussed are purely informational only. She is not offering medical advice on this website.  If you are in need of professional advice or medical care, you must seek out the services of your doctor or health care professional.