Skip to content

Thrive in 2025: How to Stay on Track with Your Health Goals All Year Long

January 08, 2025 by Kyle Ingraham


Kyle Ingraham -
Manager of Medicare &
Individual Sales at HAP


A new year often brings new goals, like exercising more, eating better, or practicing stronger self-care. But let’s be honest: the real challenge is sticking to these goals long after January ends.

Recent data from the Pew Research Center shows that three in ten Americans make at least one New Year’s resolution, with half of them making more than one. Younger adults are more likely to set resolutions than older adults. About a month into the new year, most people say they’re still on track. However, 13% admit they haven’t kept any of their resolutions.

How can you avoid becoming part of that 13%? We asked two experts for advice: Kyle Ingraham, Manager of Medicare & Individual Sales at HAP, and Jackie Byrne, owner of Jackie the Trainer.

The Common Pitfall: Too Big, Too Soon

“People often fail to keep their resolutions because they start with goals that are too big,” says Jackie Byrne. “The solution is to break your goals into smaller, more manageable steps.”

Trainer Jackie
Jackie the Trainer

Jackie’s Top Tips for Setting (and Sticking to) Goals

  1. Start with the big picture, but break it down into smaller parts.
  2. Set an outcome goal and then plan the specific behaviors that will help you reach it.
  3. Pick one or two behavior goals to start. Maybe one nutrition or lifestyle goal and one fitness goal.
    • Make it specific and measurable (for example, “I’ll walk for 20 minutes three days a week” instead of “I’ll exercise more”).
    • Aim for 90% success. Ask yourself if the goal is realistic enough to meet most of the time.
    • Track your progress to see if you’re hitting your 90% goal.
    • Stay accountable by checking in with a friend, workout buddy, or personal trainer.
    • Avoid all-or-nothing thinking. Even small actions—like an extra glass of water—can build better habits.
    • Stick to new behaviors for 2-3 weeks. Once they feel routine, add another small habit.
    • Celebrate your wins—big or small.

How HAP Helps You Achieve Your Goals

“We offer many support programs to help you keep your New Year’s resolutions,” says Kyle Ingraham. “At HAP, we’re committed to helping our members live healthier lives, no matter their age.” Here’s how HAP can help:

  • Health and Wellness Programs
    Free health risk assessments, digital coaching, nutrition and weight management programs, tobacco cessation resources, and care managers to help with chronic conditions.
  • iStrive for Better Health
    A personalized online health assessment tool that provides custom strategies to help you set and reach your wellness goals.
  • Member Discounts
    Get discounts on fitness, nutrition, and wellness services through local partnerships, so staying healthy doesn’t break the bank.
  • SilverSneakers®
    HAP Medicare Advantage members enjoy access to over 15,000 fitness locations nationwide, plus online classes by Burnalong and at-home workout kits for those who prefer to exercise at home.

Quitting Smoking? We Can Help.

HAP supports members who want to quit smoking. Our HMO, POS, and Medicare plans include smoking cessation benefits with different methods to help you succeed.

“We make it easier than ever to quit smoking,” Kyle says. “You can try cold turkey or a slower approach. If one method doesn’t work, try another.”

Before You Quit

  • Set a quit date.
  • Ask yourself, ‘Do I really need this cigarette?’
  • Write down your reasons for quitting and review them often.

Final Thoughts

Real change doesn’t happen overnight. Whether you’re trying to lose weight, eat healthier, or stop smoking, small, steady steps are key. “Change takes time,” Jackie Byrne says, “but you’re more likely to succeed when you focus on one or two habits at a time instead of trying to change everything at once.”

With solid tips from Jackie and HAP’s wellness programs, you’ll be well on your way to thriving in 2025—and beyond. Start by scheduling your annual wellness visit and talking to your doctor. Use our Find a Doctor tool to begin your New Year—your way! Categories: Get Healthy , Get Involved , Get Moving