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5 tips for setting gut-loving goals

6 January 2025

By The Gut Health Doctor Team

Dr Megan Rossi in a lab looking through a microscope

Does putting health advice into practical action feel like an uphill battle? If setting or sticking to gut-friendly goals feels daunting, you’re not alone. At this time of year, it’s easy to feel overwhelmed by the volume of online advice about what you ‘should’ be doing to optimise your gut health. But the truth is, not all of what you see is backed by science – especially on social media, which is awash with clickbait health content from unverified sources.

If the January pressure is starting to weigh on you, let this blog be your moment to pause and reflect. Instead of jumping on the latest health trend, consider what changes would make you feel healthier and happier. Could you benefit from focusing on your diet (adding an extra serving of fruit or veggies each day), or exercise (committing to that weekly dance class) or sleep (putting your phone away an hour before bed)? Whatever your goals are, remember you don’t need a New Year’s resolution or a significant milestone to get started. Although they can be a helpful springboard, the pressure can often lead to unsustainable follow-through. So here are five evidence-backed tips to help you set gut-loving goals that actually stick.

1. Get specific

Set clear, measurable goals with a timeframe to boost your chances of success. Research shows that including tangible goals and timeframes leads to better outcomes, no matter how challenging the goal is. So instead of saying, “I will walk more,” try something concrete like, “I will walk for 30 minutes a day for 30 days.” Track your progress with a calendar or share your goal with a friend for extra accountability—you can motivate each other along the way.

2. Find your sweet spot

Be realistic about the time and energy you can dedicate to your goals. This will look different for everyone. For instance, if doing a 30-minute online yoga workout for your gut:brain axis doesn’t fit between the school drop-offs and work meetings and is therefore likely to cause more stress, then start with just five minutes. Habits take time to form—a study found it takes, on average, two months (but up to 254 days, depending on the activity and individual) to establish a new routine. To make it easier, set daily reminders on your phone until the habit becomes second nature, like brushing your teeth.

3. INclusion vs EXclusion

Instead of centring on what you want to stop or take away, consider what you can start doing and what you can add (which isn’t limited to your diet either). One 2019 study found that setting approach-led targets compared to avoidance-led ones (for example, I’m going to add in one new plant food this week vs I’m not going to eat any ultra-processed food, UPF) is associated with more positive outcomes and better psychological well-being.

4. Take micro steps

Small, incremental changes are not only more sustainable but lead to better outcomes than big overhauls. Although taking things slowly may feel less exciting, if you want to reach your goals and make them stick, the science says it’s worth focusing on one micro habit at a time and building gradually. For example, if you want to reach 30 plant points weekly target but find yourself reaching for the same foods all the time, start by adding one new plant to your shopping list each week. Once you’ve nailed that, aim for two a week for the following month and continue increasing until you reach your goal. For some added micro-habit inspiration, check out these seven tips.

5. Bring the emotion

Willpower alone isn’t enough to keep you on track long-term. Instead, connect your goals to how they make you feel. Celebrate wins, like trying lentils for dinner with your family for the first time and seeing them go back for seconds, or noticing how an early night boosts your energy the next day. When motivation dips, ask yourself, how will I feel if I continue versus if I stop? What will my life look like in a year if I stick with these habits? Reflecting on your progress can help reignite your drive and keep you focused on your goals.

Takeaway

Setting new gut-loving goals doesn’t have to be (and shouldn’t be!) restrictive or burdensome. While starting with good intentions is easy, life can sometimes derail your motivation. That’s why only around 10% of New Year’s resolutions typically last for the entire year. However, if you introduce small habits you can stick to, these will compound over time to help you reach your goals. Start with one achievable goal and implement the steps to make it happen. Once it feels natural, move on to the next. Remember, if your goals start to feel overwhelming, it’s okay to reassess and pivot.

If you have a health goal, are dealing with a specific condition or need some additional support, The Gut Health Clinic team can help. Click here for more information and to book your consultation.