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By: Kellsey Reed, RDN, LDN, PatientsLikeMe Contributor
When it comes to managing your kidney health, setting goals is one of the most important things you can do. Goals help you stay focused, motivated, and on track with your CKD journey. But sometimes setting goals can feel overwhelming, especially if you don’t know where to start.
Remember that you don’t have to do it perfectly. Small, consistent steps are the key to long-term progress for your kidney health. Let’s dive into how you can set achievable goals that will protect your kidneys and bring more confidence to your daily routine.
Start Small and Specific
It’s easy to set big goals like, “I want to eat healthier,” but the more specific you are, the easier it is to take action. Instead of saying, “I’ll eat better,” try:
- “I’ll choose a low-sodium option for dinner three nights this week.”
- “I’ll drink an extra glass of water each day.”
- “I’ll take a 30 minute walk 3 times per week.”
- “I’ll choose a low sodium salad dressing for my lunch every week.”
Smaller, specific goals like these are easier to stick to and lead to big wins over time.
Focus on What You CAN Do
A lot of people with CKD feel restricted when it comes to food. But instead of focusing on what you can’t have, think about what you can enjoy. Set goals like:
- “I’ll add one new kidney-friendly veggie to my meals this week.”
- “I’ll try a new recipe from my favorite cookbook.”
- “I’ll add two new fruits to my breakfast over the next two weeks.”
- “I’ll choose a new whole grain option at the grocery store each month.”
- “I’ll order a new lower sodium fast food option off my favorite fast food menu.”
Shifting your mindset to abundance over restriction makes the process feel empowering instead of overwhelming.
Track Your Progress
Progress is motivating! Keep a journal, use an app, or even track your wins in a notebook. Celebrate every small success, whether it’s trying a new recipe, making a better snack choice, or simply drinking more water. Here are some of my favorite online finds to make tracking easier:
Give Yourself Grace
No one is perfect and that’s okay. The goal is progress, not perfection. If you slip up, don’t dwell on it. Refocus and keep going. Your kidney health journey is a marathon, not a sprint. Here are some affirmations to use each day to remind yourself that you are human and everyone is on their own journey:
- “I am capable of making choices that support my kidney health.”
- “Small, consistent steps lead to big improvements in my well-being.”
- “I honor my body by giving it the care and nourishment it needs.”
- “Every meal I choose brings me closer to my health goals.”
- “I am empowered to protect my kidneys with confidence and clarity.”
- “I have the tools and knowledge to manage my kidney health effectively.”
- “I release all guilt and focus on progress, not perfection.”
- “My kidney health goals are achievable, and I am making them a reality.”
- “I am patient with myself as I build habits that support my kidneys.”
- “I celebrate every success, no matter how small, on my journey to better kidney health.”
The Bottom Line
Goal-setting doesn’t have to be complicated or stressful. It’s about taking small, meaningful steps toward better kidney health. Whether you’re focusing on eating low-sodium meals, drinking more water, or simply learning more about CKD, every step matters.