Each new year brings the promise of a fresh start. Yet for many older adults, resolutions fade as quickly as January snow. A recent Pew Research survey found that only 21% of adults aged 50 and older made a resolution—and most gave them up within four months. 

Common resolutions focus on health, exercise, diet, money/finances, personal relationships, hobbies or work and career goals. Older adults aged 78 and above tend to choose mental health as their primary focus. 

Resolutions can fail when individuals get overwhelmed with focusing on too much at once, or they may not be motivated enough to make a change. But there’s a better way to create lasting change: SMART goals that bring structure, motivation and accountability. 

Planning SMART goals, rather than resolutions, at the beginning of the year can provide structure and purpose needed to help new habits stick. 

• Specific: Define what you want to accomplish. Instead of “exercise more,” try “walk 30 minutes each day.”

• Measurable: Track your progress in a journal or phone app.

• Achievable: Keep goals realistic and within reach.

• Relevant: Make sure your goals align with your personal values.

• Time-bound: Give yourself a deadline to stay motivated.

By setting SMART resolutions, you can improve your motivation by setting smaller, more meaningful goals with deadlines, which can encourage lasting change. 

Setting just one or two goals at a time is a great first step. You can celebrate your success and move onto new goals once one is completed. 

Here is a list of ideas to get you started:

1. Move more, feel better. Regular activity improves sleep, mood and heart health. Even gentle exercise—like walking, water aerobics or chair yoga—counts toward the Centers for Disease Control and Prevention (CDC) recommendation of 150 minutes per week.

2. Feed your brain. Diets like the Mediterranean or MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) help protect against cognitive decline and Alzheimer’s—in some cases, by as much as 53%. Fill your plate with leafy greens, whole grains and fish, and limit red meat, sweets and fried foods.

3. Stay connected. Loneliness can harm both mind and body. Try joining a senior center activity, volunteering or scheduling regular calls or meals with friends.

4. Nurture your mental health. Around 14% of adults over 60 live with a mental health condition. Seeking help is a sign of strength. Support Groups can help you feel less alone if you’re dealing with a physical or mental challenge in yourself or a loved one. . 

5. Keep learning. Lifelong learning keeps your brain sharp and your social circle growing. Explore classes on computers, genealogy, cooking, sewing, painting and more through your local library. Clubs can also help you indulge a previous interest or teach you a new one. 

The key to success is starting small and staying consistent. Set one SMART goal today, celebrate each step forward and watch how small changes add up to a healthier, happier 2026. 

Michelle Erwin-Pohl is a student clinician at the UCCS Aging Center in Colorado Springs.

Plan for a SMARTer year with the BEACON Guide

The BEACON Guide is your local resource for senior health, housing, recreation and support services across Mesa, Montrose and Delta counties. Pick up the 2026 Mesa County edition in January and the 2026 Montrose-Delta edition in February or read the 2025 guide at BeaconSeniorNews.com/beacon-guide-online.

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