Amy Hudson and Dr. James Fisher explore the science, strategies, and mindset shifts needed to set meaningful goals and build sustainable habits. 

From understanding what health truly means to leveraging neuroplasticity and dopamine to stay motivated, they share actionable insights that can help you take charge of your well-being and make the upcoming year your healthiest yet.

• Amy and Dr. Fisher start by exploring what health truly means and why it’s essential to consider multiple areas of well-being rather than focusing on just one.
• The role of goals: Dr. Fisher emphasizes the evolutionary importance of setting goals and highlights the need to shift from outcome-driven goals to process-driven habits.
• According to Dr. Fisher, focusing on controllable actions rather than solely aiming for outcomes makes achieving goals more enjoyable and sustainable.
• Amy and Dr. Fisher address how the fear of failure often prevents people from setting goals.
• Amy explains how reflecting on long-term aspirations clarifies the behaviors needed in the present to achieve the desired outcomes.
• Without intentionality, it’s easy to fall into instant gratification and take the path of least resistance.
• Research shows that for optimal growth, new tasks should be successful 85% of the time and challenging 15% of the time. Dr. Fisher explains that the same principle applies to goals—if they’re too easy, they won’t push you to grow.
• If you set a goal that you can achieve 100% of the time, then it’s not really a challenge. It’s not really putting you outside your comfort zone or improving you.
• Dr. Fisher shares why people should drop the all-or-nothing mindset when setting goals. Instead, focus on daily, actionable habits that are both achievable and sustainable.
• All goals will have barriers. Amy shares why it’s smart to anticipate potential challenges that might hinder your progress and develop strategies to overcome them.
• For example, if time is a barrier, consider a workout plan that fits your schedule, like two 20-minute strength training sessions per week.
• Amy and Dr. Fisher agree that sustainability matters. Setting unrealistic goals can lead to burnout–so focus on creating habits you can maintain in the long run.
• Amy talks about connecting with your “why.” Understand the deeper reasons behind your health goals. Emotional connection provides motivation and keeps you on track.
• Dr. Fisher shares research on the neurophysiology of goals and how the brain influences goal-setting and a person’s success.
• The brain’s ability to remodel itself means we can continually grow and adapt through intentional effort.
• Amy highlights the power of verbalizing your goals and how sharing your goals creates accountability and reinforces commitment.
• Always plan for success. For Dr. Fisher, scheduling your priorities, such as meal prep, workout times, and sleep, ensures the actions that push you towards your goals always happen.
• Health and goal-setting are about playing the long game. By focusing on sustainable habits, connecting with your “why,” and embracing the process, you’ll set yourself up for success in 2025 and beyond.

Mentioned in This Episode:

The Exercise Coach – Get 2 Free Sessions!

The 7 Habits of Highly Effective People by Stephen R. Covey 

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear