The new year is the perfect time to hit the “refresh” button on our habits and set goals that bring us closer, healthier, and happier. But let’s be real — setting goals as a family can sometimes feel tricky. Where do you start? How do you keep everyone motivated? We’ve got your back with five unique, fun, and meaningful family-friendly New Year’s goals plus simple, research-backed steps to help you nail them and build lasting healthy habits together.
1. The “Try Something New” Tasting Tour
The Goal: Expand your family’s palate and make mealtime an adventure by trying one new allergy-safe food, fruit, or recipe every week.
Why it works: Introducing new foods regularly reduces “food neophobia” (the fear of trying new foods) in kids and keeps mealtime fun and engaging for parents and children alike (Cooke, 2007). It turns eating into a joyful exploration rather than a chore.
How to make it happen:
- Pick a day each week to introduce a new snack or ingredient.
- Let everyone take turns choosing what to try.
- Keep the mood light—celebrate the wins, and laugh off the misses!
2. Start a “Gratitude Jar” and Share Weekly
Why it matters: Practicing gratitude improves emotional well-being and strengthens relationships (Emmons & Shelton, 2002). Sharing highlights as a family builds connection and positivity.
How to make it happen:
- Get a jar and colorful slips of paper everyone can use.
- Encourage all family members, even little ones, to add their gratitude thoughts each day or week.
- Pick a set day for sharing out loud — maybe over breakfast or after dinner.
3. Create a Screen-Free Family Hour Every Day
Why it matters: Limiting screen time helps improve sleep and fosters more meaningful interactions (Cain & Gradisar, 2010).
How to make it happen:
- Agree on a specific hour — after dinner or before bed works great.
- Use this time for board games, outdoor play, reading, or even simple snack breaks together.
- Make it non-negotiable and lead by example to inspire your kids.
4. Try One New Physical Activity As a Family Each Month
Why it matters: Keeping active as a family promotes physical health and creates joyful memories (Hamilton & Hamilton, 2006).
How to make it happen:
- Create a calendar with different activities to try (bike rides, nature hikes, family yoga).
- Let everyone take turns picking the activity.
- Celebrate after each adventure with a favorite healthy snack — we’re talking Safe + Fair granola, of course.
5. Volunteer Together Quarterly
Why it matters: Helping others increases feelings of happiness and community connection (Post, 2005). Plus, it’s an incredible value lesson for kids.
How to make it happen:
- Research local opportunities that welcome families—food banks, park cleanups, animal shelters.
- Schedule quarterly family volunteer days ahead of time.
- Reflect afterward as a family on the experience and the impact you made.
How to Stay Committed and Turn These Into Lifelong Habits
- Set SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound (Doran, 1981). Instead of “Eat healthier,” try “Eat dinner together 3 times a week.”
- Make it fun and flexible: Keep the vibe positive — celebrate wins, allow some wiggle room, and keep trying.
- Use reminders and routines: Calendars, alarms, or visual cues help everyone stay on track (Locke & Latham, 2002).
- Support each other: Share progress, encourage one another, and make it a team effort—after all, you’re building your family’s wellness future.
Cheers to a new year full of meaningful moments, healthy habits, and family fun! And remember, whatever you choose, small consistent steps are the real magic behind lasting change.
