As we step into a new year, there’s no better time to prioritise your health and well-being.
For many women navigating menopause, setting achievable health goals can feel overwhelming. Let’s be real—life is busy, your hormones are doing their own thing, and the idea of adding one more “to-do” can feel like climbing Mount Everest.
That’s where the power of SMART goals comes in.
SMART is an acronym for Specific, Measurable, Attainable, Realistic, and Time-bound. This goal-setting method helps transform vague resolutions into clear, bite-sized steps you can actually do (and feel good about).
But here’s the kicker: SMART goals don’t just help your body—they’re amazing for your brain, too! Developing new habits builds shiny new neural pathways in the brain, keeping it sharp and healthy. And when it comes to reducing the risk of cognitive decline, Alzheimer’s, and dementia, this is a total game-changer.
Why Brain Health Matters
Did you know that in 2024, dementia, including Alzheimer’s disease, was the SECOND leading cause of death in Australia? Yep, it’s a sobering stat. Almost 29,000 Australians are living with younger-onset dementia (we’re talking about people in their 30s, 40s, and 50s), and this number is expected to rise to 41,000 by 2054. Add to that more than 1.6 million Australians involved in caring for someone with dementia, and it’s clear this is a national challenge.
The good news? Research shows that up to 40% of dementia cases could be prevented or delayed. And one of my favourite prevention tools - Cognitive training! By creating new habits, you’re giving your brain a workout. This process, called Neuroplasticity, has been dubbed a key ally against cognitive decline, dementia & alzheimers’s. Basically, it’s like weightlifting for your mind. Pretty cool, right?
That’s why this January, we’re all about SMART goal-setting. These small, health-focused habits are like little gifts for your body and brain. 🎁
How to Goal Set Using the SMART Framework
Let’s break it down:
Specific: Be crystal clear about what you want to achieve. Instead of saying, “I want to drink more water,” try, “I will drink 2 litres of water daily.” (See? Easy peasy!)
Measurable: Set goals you can track. For example, “I will walk 8,000 steps each day” can be measured with a smart phone or watch. Checking off progress = instant dopamine hit.
Attainable: Choose goals that challenge you just the right amount. If you’re wanting to work out 5 times a week, but currently only working out 1 or 2 times, maybe a more attainable goal would be to focus on getting 3 or 4 workouts in and increase to 5 in February.
Realistic: Make sure your goals fit into your life. If evenings are hectic, swapping TV time for 30 minutes of reading before bed or some light stretching might be more realistic than trying to commit to a 45 min workout.
Time-bound: Give yourself a deadline. For instance, “I will drink 2 litres of water every day for the next 20 days or I will walk 8000 steps Monday - Friday and Relax on the weekend” gives you a clear finish line to aim for.
8 Simple Health Goals to Inspire You
If you’re feeling stuck or overwhelmed, don’t sweat it—we’ve got you covered! Here are some easy, health-focused goals that follow the SMART framework. Bonus: each one also helps with a menopause symptom (because we love a good multitasker).
Drink 2 litres of water daily: Staying hydrated helps alleviate bloating, combats fatigue, and supports clearer thinking—goodbye, brain fog! Keep a reusable water bottle handy to make it easier.
Walk 8,000 steps per day: Regular movement helps reduce menopausal weight gain, improves joint flexibility, and gives your mood a much-needed boost. Bonus: walks in nature can reduce stress hormones, too.
Read for 30 minutes before bed instead of watching TV: This small swap helps calm your mind, improves sleep quality, and reduce anxiety—a trifecta for battling those restless menopause nights.
Add two servings of leafy greens to your meals daily: Think kale, spinach, or rocket. Packed with magnesium, they help manage muscle cramps, improve energy, and support bone density (a must for menopausal women).
Get to bed 30 minutes earlier every night: Prioritising sleep helps balance hormones, reduce irritability, and boost focus for the next day. Create a bedtime ritual to make winding down enjoyable.
Take 5 minutes daily for deep breathing or mindfulness: This practice helps calm the nervous system, reduce the intensity of hot flashes, and lower stress—breathe in, breathe out, and feel the zen.
Strength train twice a week: Whether it’s lifting weights, resistance bands, or bodyweight exercises, strength training helps combat muscle loss, improve metabolism, and boost confidence.
Swap one sugary treat for fruit or nuts: Stabilising blood sugar helps reduce mood swings, minimise cravings, maintain steady energy levels and this swap will help support your gut microbiome. Opt for a small handful of almonds or a crisp apple—it’s all about balance.
The Bigger Picture: Building a Healthier You
Every time you set and achieve a SMART goal, you’re not just improving your body—you’re giving your brain a boost, too. Remember, habit-building fosters neuroplasticity, which can keep cognitive decline at bay. And while the idea of big life changes might feel intimidating, small, attainable goals are like stepping stones to the life (and health) you deserve.
So, let’s make 2025 a year of empowerment, resilience, and growth. Start small, dream big, and celebrate every little win along the way. You’ve got this! 🌟
What SMART goal will you set today? Feel free to share your goal with me so I can cheer you on!