The Guide to Gentle Goal-Setting (No Diet Culture Required)

abonillacounseling
Jan 9
4 min read

Start 2026 with gentle, body-respecting goals you can actually stick to.

This blog post walks you through compassionate goal-setting without dieting, pressure, or overwhelm, perfect for a clear, confident start to your year.

Start the Year with Gentle Goals

Diet culture looooves this time of year and unfortunately sells the belief that your body is a problem to solve or "fix". What would it be like to set goals that helped you feel safe in your body, not at war with it?

Let's take a deep breath together for a second.

New Year’s resolutions can feel overwhelming, unrealistic, or just plain discouraging. So many of us set lofty goals (often tied to dieting, body changes, exercise routines or “perfect” habits) that end up causing more stress than growth. Honestly, I've never been a huge fan of setting goals because my perfectionism takes over and I end up feeling less motivated (maybe you can relate?)

That’s why I created the Gentle Goals for Movement: Body Respect Guide for 2026: a simple, compassionate framework to help you set 3 small, realistic goals that honor your body, mind, and well-being. No dieting (or "cutting" or "clean eating"). No punishing rules. Just guidance to help you move through the year with clarity, confidence, and self-compassion.

Why Gentle Goals Work

Small, thoughtful goals stick. When we focus on tiny, achievable shifts rather than huge, all-or-nothing resolutions, we give ourselves the space to actually follow through.

One of the most common themes of 2025 that came up in therapy sessions was all-or-nothing thinking around food and exercise. That often sounds like "If I'm not 100% I've failed" or "I already messed up lunch so the whole day is ruined".

Instead of trying to overhaul everything at once, choose one small, gentle shift that comes from body respect, not body punishment.

Gentle goals:

Respect your body and your limits
Reduce pressure and guilt
Encourage consistent, meaningful progress

Think of them as invitations, not requirements. Every small step is a win.

Listen, there is nothing wrong with wanting to make lifestyle changes that involve moving your body more or eating more nutritious meals.

The part to be mindful of is your why.

Does your desire to change your habits come from a place of respect and care for yourself? Or does it come from shame, fear, or self-criticism?

When changes are fueled by shame, fear, or hatred toward your body, they often leave us feeling more frustrated, stuck, and disconnected, even if the habits themselves seem “healthy.”

Gentle goals invite a different starting point: curiosity, compassion, and respect for where you are right now.

How to Pick Your 3 Gentle Goals

Here’s a mini-walkthrough (the full downloadable guide is much more in-depth) from the guide to get you started:

Check in with yourself
- What feels important to you this year?
- Which areas of your life need more care or clarity?
- What is your body asking for more of? For less of?
Brainstorm a few possibilities
- Focus on achievable, realistic goals, not perfect outcomes.
- Examples: “Move in a way that feels good 3x/week,” “Check in with myself before eating,” “Practice saying no without guilt.”
Choose your top 3
- Keep it small. Keep it simple. Before you write yours, pause and ask: "Does this goal help me care for my body even on the hard days?"
- Remember: there’s no falling behind. You can always revisit or adjust.

Move at Your Own Pace

There’s no timeline or “behind schedule” here. Skip around, pause, or repeat steps as needed. The goal is support, not pressure. These prompts are designed to help you feel more grounded and confident as you step into the year.

If one of these prompts stirred something up... if you found yourself wishing for more guidance... if you're craving a therapist who truly gets the intersectino of food, body, trauma, & self-worth... I would be so honored to support you.

Book a free 15-20 minute consultation call with me here:

Complimentary Call

Get the Full Gentle Goals Guide

The blog post gives you a taste, but the full Gentle Goals for Movement: Body Respect Guide for 2026 includes:

Reflection prompts for each goal
Space to explore what truly matters to you
Gentle check-ins to track progress
Tips for staying compassionate with yourself

📥 Download your free guide here and start your year with clarity, confidence, and self-compassion.

Moving Forward with Self-Compassion

The new year doesn’t have to be stressful or full of rigid expectations. By setting gentle, body-respecting goals, you’re giving yourself permission to grow without guilt or pressure.

Remember: every small step counts. Celebrate the progress, no matter how small, and know that support is always available if you need it.

With love,

Lexi Bonilla, LCSW

P.S. If you're interested in learning more about body respect and/or diet culture I have some resources I find helpful: