Embracing Change: How to Let Go of the Old and Make Way for New Health Goals
Written By: Megan Barefoot
As we enter the New Year I want to express how this past year has already brought growth, change and some was great and some might not have felt very good. Change can be exciting… and wildly uncomfortable. Even when you want better energy, fewer cravings, better digestion, or a healthier relationship with food, your brain can cling to the familiar. That’s not a character flaw, it’s biology and habit wiring.
The good news: you don’t need a perfect plan or superhuman willpower. You need a simple, realistic strategy that helps you release what’s no longer working and create a repeatable path forward. That is what we do at No Shoes Nutrition. We help you figure out how to bring about the change you need to reach your goals.
Here are 5 practical, evidence-based ways to let go of the old and make room for new health goals.
1. Start smaller than you think (because habits take time)
One of the biggest reasons people “fail” at health goals is starting with changes that are too intense to sustain. Even when our Real habit formation is a process—and it can take longer than most people expect.
Research on habit formation found that automaticity (the “it feels easier now” stage) can take weeks to months, with an average around ~66 days depending on the behavior and the person.
Try this: pick one habit that’s almost annoyingly doable for the next 2 weeks:
Add protein to breakfast 3x/week
Walk 10 minutes after dinner
Drink a full glass of water before coffee
Small is not weak. Small is repeatable—and repeatable becomes change.
2. Use “If–Then” planning to outsmart old patterns
It’s not always straight forward when you are working on change is it? When you’re trying to let go of an old habit (stress snacking, skipping meals, late-night scrolling, drive-thru dinners), vague motivation won’t beat a predictable trigger. Figuring out your triggers is powerful stuff!
A great tool from health psychology is implementation intentions, often phrased as If X happens, then I will do Y. This approach has strong evidence for improving follow-through because it links your goal to a real-life moment.
Examples:
If I get home starving, then I’ll eat my planned snack before making dinner.
If I want something sweet after supper, then I’ll make peppermint tea and wait 10 minutes.
If I miss my workout, then I’ll do a 12-minute “minimum movement” routine.
This isn’t rigid—it’s supportive structure.
3. Set “process goals,” not just outcome goals
When the New Year is on the horizon many of us start to set goals and we just state what we want to happen. Outcome goals are things like: “lose 15 pounds,” “lower cholesterol,” or “reduce bloating.” Helpful—but they don’t tell your brain what to do today.
Process goals focus on specific actions (the behaviors that create results). Research on goal setting and action planning for health behavior change highlights that clear goals paired with action planning improve behavior change success.
Shift this:
Outcome: “I want more energy.”
Process: “I’ll build a balanced lunch (protein + fiber + fat) at least 4 days/week.”
A simple process-goal template:
What: the habit
When: the time
Where: the context
How: the easiest version
Example: “I’ll prep 2 protein options on Sundays so weekday lunches take under 5 minutes.”
4. Make it easier to do the new thing than the old thing
Letting go of old habits often means changing your environment—not relying on willpower. When things don’t work out this brings feeling of shame or guilt which over time will stop some people from even trying to change their habits. Your surroundings can either pull you toward your past patterns or support your future goals.
Try a “friction audit”:
What makes the old habit easy? (snacks visible, no plan, low sleep, decision fatigue)
What would make the new habit easier? (pre-chopped veggies, freezer meals, a default breakfast, a water bottle you like)
Quick wins:
Put the “goal foods” at eye level in the fridge
Keep 2 emergency meals on hand (frozen chili, rotisserie chicken + salad kit)
Decide your “default” breakfast for weekdays (less decision fatigue)
Change sticks when it’s designed into your life—not added on top of an already full one.
5.Expect slips—and plan for them (because you’re human)
In all the years of working with clients and work on myself too, I have never worked with someone who never slipped up. A major part of releasing the old is releasing the all-or-nothing mindset: “I messed up, so I may as well quit.” That’s the old pattern talking. Instead, plan your “reset routine” now—before life happens.
Your reset routine can be as simple as:
Drink water
Eat your next meal normally (protein + fiber + fat)
Go for a 10-minute walk
Get to bed a little earlier
No punishment. No “starting Monday.” Just a calm return to your baseline.
The Bottom Line
As we said in the beginning, working on change means first, we need to acknowledge that we can change and we are okay with a few slip ups along the way. We want to make the focus progress not perfection. Embracing change doesn’t mean becoming a new person overnight. It means creating a system that helps you:
start small
plan for real life
build consistency
reduce friction
recover quickly when you wobble
At No Shoes Nutrition we are here to support our clients with setting their goals, making a plan and then putting together a strategy to implement change. If you want support turning these ideas into a plan that fits your body, your lifestyle, and your goals, that’s exactly what we love—practical, personalized, and realistic.
Ready to make room for new health goals? Reach out today to start 2026 on the right foot!
References
Bailey, R. R. (2017). Goal setting and action planning for health behavior change. American Journal of Lifestyle Medicine, 13(6), 615–618. https://pmc.ncbi.nlm.nih.gov/articles/PMC6796229/
Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503. https://doi.org/10.1037/0003-066X.54.7.493
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674
