I walked by my shiny guitar in our music room. My previous goal was to learn how to play it. I had several guitar books neatly stacked on a nearby table.

In the last year, I learned about seven chords, but then life became wildly busy with graduations, a wedding, work travel and the day-to-day activities that come with my work and home life.

I met those goals, and I occasionally dusted my guitar. My daughter and son-in-law liked to play it.

I picked it up to see if I remembered the chords. My hands were cold from being outside. When I set my guitar back in its stand, my left hand cramped like a claw.

This new development was certainly a deterrent to my guitar playing.

My husband offered to bend my hand back in place, and I practically ran away. After soaking my hand in warm water, I was good as new. I also found my arctic-level mittens.

Sometimes you reach goals, and sometimes you don’t. Trying again is always an option.

At this time of year, many people set nutrition, fitness and/or finance goals for the year.

Researchers in fields such as nutrition or psychology have studied whether setting goals helps you meet them.

A 24-week weight loss study with nearly 37,000 participants was reported by the National Institutes of Health. The researchers studied whether the size of their weight loss goals affected the success in achieving the goal.

Many studies have shown that modest weight loss goals can improve health outcomes, including risk for diabetes and other chronic diseases.

The researchers reported that people who set higher weight-loss goals were less likely to drop out of the study compared with those who set smaller weight-loss goals of 5% to 10%. Some people were motivated by appearance improvement, but they were more likely to drop out of the study than those who were motivated by health.

Through the years, psychologists have studied the neuroscience of goal setting. Yes, our brain plays a major role in determining our success in meeting goals. The psychologists acknowledged that setting goals is straightforward, but achieving goals is difficult.

What is a goal anyway? Goals can be defined as a detour in your path toward something you desire to happen. I’m not a psychologist, but that seems to capture the idea.

Is there something you want to have happen in your life? Maybe you want a new job with less stress or a higher salary or in a different climate.

You may have learned you have high blood pressure or prediabetes, and a lifestyle change, such as improved nutrition or more exercise, will help avoid the long-term consequences of your diagnosis.

Are you motivated to make a change? What is the reward? Can you make your desired behavior a habit? Habits make the process easier because you don’t have to think too hard about each decision.

For example, I grew up in an era where hardly anyone wore a seatbelt. Eventually, laws changed, and we learned that wearing seatbelts can save lives.

Now, I can’t even drive unless I am buckled up, because I feel “loose” in the seat.

Consider setting SMART goals. That’s an acronym for specific, measurable, achievable, relevant and time-bound. “I will get healthier” is not specific enough, but “I will take a 15-minute brisk walk at 10 a.m. and 3 p.m. five days a week starting today” would be a smart goal.

Thirty minutes of moderate activity on “most” days of the week is the overall recommendation.

Set one goal at a time, and post it on your fridge or mirror, schedule it on your calendar or set a reminder on your phone.

As my goal, I will start with picking up my guitar for 5 to 10 minutes right after dinner three days a week. I hope my fingertips get tougher and my hand won’t cramp.

Fuel your body, set your goals and take the next small step. Even one bite — or one strum — can move you forward. Explore our health and nutrition resources at www.ag.ndsu.edu/food, including recipes like this one.

No-bake Strawberry Almond Energy Bites

1 cup dates, such as Medjool dates
1 cup strawberries, sliced
¾ cup sliced almonds
1 cup rolled oats
1 tablespoon chia seeds, ground flaxseed or sesame seeds
1 tablespoon honey
1 cup shredded coconut flakes

Remove pits from dates, and slice each date in half or smaller. Remove stems from strawberries, rinse and slice into quarters. Combine all ingredients, except the coconut flakes, in a food processor. Pulse until the almonds are mostly broken up. Avoid making a paste. Cover and chill in the refrigerator for an hour. After an hour, remove from the refrigerator and roll into ping-pong-sized balls. Place the coconut in a small bowl. Roll the balls in the shredded coconut to coat. Store in the refrigerator.

Makes 14 bites. Each bite has 150 calories, 5 grams (g) fat, 2 g protein, 25 g carbohydrate, 4 g fiber and 10 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Dec. 31, 2025

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu