As the new year is underway, many truck drivers set fitness or wellness goals, only to find them difficult to maintain. What if, instead of chasing big changes all at once, you focused on one small, achievable habit each month? This concept, known as micro goals, involves small steps that lead to big results over time.

Micro goals are easy to incorporate into your daily routine, making them more likely to stick over time. By focusing on one habit at a time, you can build confidence in yourself for long-term success.

Here are a few suggestions for monthly micro goals-

January – Stay hydrated! During the winter months, it can be especially difficult to stay hydrated. Invest in a quality water bottle and aim to drink a set amount of water each day. To calculate your ideal water intake, use this simple calculation: Your weight (lbs) x 0.5 = ounces of water per day.

February – Try a new recipe! Do you tend to eat a lot of fast food on-the-go or cook in your truck? Cooking in your truck has a lot of benefits to it. You can eat healthier and save money. Experiment with a RoadPro 12-volt stove or another appliance to create homemade meals. Start with simple recipes. Here are a few ideas: On-the-go recipes

March – Stretch daily! Incorporate a 5-minute stretching routine before hitting the road. Stretching helps improve flexibility, reduce stiffness, and prevent injuries. Hope Zvara from Mother Trucker Yoga offers excellent beginner-friendly videos.

April – Snack smarter! Swap out your daily chips and candy for healthier snacks like mixed nuts, fresh fruit, or even low-sodium jerky.

May – Walk it out! In most states, it’s beginning to get warmer now and the perfect time to get out of your truck and do a few laps. If you’re in a safe area, park further away at truck stops and add an extra 10-minute walk to your day. Do a few laps around your truck or on a nearby trail.

June – Prioritize Sleep! When you’re on the road with an inconsistent schedule, it can be difficult to get into a healthy sleeping routine. Use blackout curtains or a sleep mask to improve rest, even in busy truck stops. Take naps when you can, like during 2-3 hour loading and unloading waits.

July – Practice Mindfulness! Spend 5 minutes daily practicing mindfulness or meditation to reduce stress and improve focus on the road. Hope Zvara from Mother Trucker Yoga has helpful videos for this as well.  

August – Strengthen with Resistance! Purchase a set of resistance bands with varying band weights. Do simple strength exercises during breaks or resets, like squats, bicep curls, or seated rows.

September – Fuel your Body Right! Now that you’ve been trying simple recipes and snacking healthier, you can begin to experiment more with meal prepping and larger meals. Try meals with lean proteins, whole grains, and vegetables.

October – Plan your stops with health in mind! Keep track of the truck stops you go to that have walking trails, fitness centers, or healthier dining options. Try to make this part of your route.

November – Practice Gratitude! By now, you’ve spent 11 months working on micro goals! Take time to appreciate your progress. Write down three things you’re thankful for each day to boost mental well-being.

December – Celebrate! Review the progress you’ve made this year and celebrate your accomplishments. Treat yourself to something that supports your goals, like new fitness equipment, a healthy dinner out, or even a new 12-volt appliance to inspire next year’s healthy habits.