By Dr. Heather Evans - Pelvic Floor Physical Therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

 Happy New Year! As we step into the new year, the topic of resolutions is everywhere. You’ve likely heard the phrase, “New Year, New You,” but I prefer a different approach. After all, the “new you” idea implies something’s wrong with who you are now. Instead, let’s embrace “New Year, Same You with New Goals!”

No matter your stance on resolutions, setting clear and achievable goals is something we wholeheartedly support here at Empower Your Pelvis (EYP). Everyone here loves setting goals (trust me, you’d love sitting in on one of our meetings!). Whether you’re a fan of traditional resolutions or prefer daily, monthly, quarterly, or yearly goals, let’s explore how you can effectively achieve them.

Step 1: Make Your Goals Specific and Actionable

When goals are too broad, it’s easy to feel overwhelmed. Breaking them down into clear steps makes all the difference. For example, instead of saying, “I want to lose 10 pounds,” try something like, “I will walk for 20 minutes, 5 days this week” or “I’ll eat 5 servings of fruits and vegetables today.” These are achievable, actionable steps that will help you build towards a larger goal.

If you’re focusing on pelvic health, specificity is just as crucial. For instance, instead of saying, “I want to stop going to the bathroom all the time,” narrow it down to, “I will reduce my coffee intake from two cups to one cup today” or “I’ll track my bathroom habits for three days to review with my pelvic PT.” This not only sets clear expectations but helps you monitor progress effectively.

Step 2: Write Down Your Goals

Keeping goals in your head is great, but the real magic happens when you write them down. There’s something about seeing your intentions on paper (or on your phone) that makes them feel tangible. Personally, I love using a paper planner, but a digital option works just as well!

For each month, I jot down four main goals. My January 2022 goals, for example, include completing the artwork for my upcoming podcast, choosing a website domain, finishing prereading for an upcoming PT course, and completing one section of another ongoing course. Notice that I didn’t just write “launch a podcast” or “finish the course,” which would feel overwhelming. Instead, I broke them into achievable chunks.

Each day, I list a few specific goals, prioritizing must-do tasks while including at least one I’d like to get done. Be realistic with your daily goals based on your schedule. If your day is packed with work and kids’ activities, two goals might be more realistic than six. On weekends, you might aim for more, but keep it honest—especially for tasks you’re less motivated to tackle. For example, if your kitchen needs a deep clean, today’s goal could be just cleaning the fridge.

Step 3: Divide Your Goals by Life Areas

When planning your goals, think about the different aspects of your life—work, family, and personal wellness. Sometimes one area may require more attention, and that’s okay. The key is to strike a balance that keeps you motivated and helps prevent burnout.

For example, in 2021, my goals included:

• Work: Finish the NICU Mama Survival Guide book (done!).

• Self: Complete Ironman Florida (done!).

• Family: Have the kids practice reading five days a week (still working on this one!).

Moving Forward in 2022

As we journey into this new year, get excited about all the opportunities ahead. Reflect on what you want to achieve and put pen to paper (or fingers to the keyboard!). Writing down your goals is the first step toward success.

Recommended Reading: If you’re looking for more inspiration on setting and achieving goals, I highly recommend Girl, Wash Your Face by Rachel Hollis.

With these steps, you’re not chasing a “new you”—you’re enhancing the amazing person you already are! Cheers to a fantastic year ahead.

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

Give the Gift of Pelvic Health – Pelvic Floor Physical Therapy Gift Cards!

Are you searching for a thoughtful, meaningful gift that shows you truly care? Look no further! A Pelvic Floor Physical Therapy Gift Card is the perfect way to support your loved one's health and wellness journey.

With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)