The new year is underway, making it the perfect time to reflect on goals and focus on building a healthier and happier lifestyle. For many, this season brings opportunities to reset and make meaningful changes. “Positive thinking, setting achievable goals and making small but impactful lifestyle adjustments can lead to significant improvements in both physical and mental well-being,” said Dr. Travis Groth, family medicine physician with East Tennessee Medical Group.
Positive thinking is a powerful tool that can lay the foundation for success. While it may not erase life’s challenges, it can help shift your perspective. “Even during tough times, focusing on the positives can be life-changing,” Groth explained. To cultivate positivity, he encourages practices such as writing notes of gratitude and placing them around your home or starting the day with a personal pep talk. “My patients sometimes joke that the only positive thing is not being ‘six feet under.’ We laugh, but there’s truth in finding small victories to appreciate,” Groth added. Shifting your mental focus toward what you have, rather than what you lack, can help create a mindset geared for success.
With a positive outlook in place, the next step is to visualize your goals. Whether it’s improving your health, achieving a work milestone, or strengthening relationships, having a clear picture of what you want to achieve is crucial. “You can’t reach a destination without knowing where you’re going,” Groth said. By defining your goals, you create a roadmap to guide your actions, helping you stay motivated and focused.
Of course, no journey is without obstacles. Physical challenges such as joint pain, heart conditions or general fatigue are common barriers to achieving health-related goals. Acknowledging these challenges and preparing for them is key. “Success doesn’t come without effort,” Groth emphasized. “When starting a new project—whether it’s a fitness plan or a dietary change—you need a vision of the end goal, actionable steps to get there, and strategies to address potential setbacks.” Understanding that obstacles are part of the process can help you stay committed when things get tough.
For those looking to improve their diet, Groth recommends keeping things simple by focusing on whole, unprocessed foods. “Foods without labels such as fruits, vegetables, meats, eggs and dairy are excellent energy sources for the body,” Groth said. Protein, in particular, is essential for curbing appetite and providing steady energy without the blood sugar spikes associated with processed foods. “Avoid refined and processed foods as much as possible,” he advised. “They often lead to inflammation, which can cause bloating, joint pain, brain fog and other issues. Your body will thank you for choosing nutrient-dense, natural foods.”
Making lifestyle changes isn’t always easy, but the rewards can be worth it. “Taking the first step is always the hardest,” Groth acknowledged. “But once you start, the momentum builds, and you’ll find it’s worth the effort. Every small change you make contributes to better health and happiness.”
As you embark on your journey toward a healthier, more positive new year, remember that progress takes time. With the right mindset, clear goals, and a willingness to take that first step, 2025 can be a year of growth and well-being.
To make an appointment any of the family medicine physicians at East Tennessee Medical Group, call 865-984-3864.
