How to Make New Year's Resolutions Work for You

The most common goals are getting fit, losing weight, focusing more on one’s mental health, eating more healthily, and improving one’s financial situation. People also mention wanting to meditate regularly, cut down on their drinking, travel more and improve their work performance. These are all sensible decisions for better health and wellbeing – if the resolution is kept. But therein lies the problem. A Forbes Health/One Poll survey found that just 13% of people are able to keep their resolutions for four months – the average resolution fizzles out at 3.74 months.

Tips for Staying on Track

So how do you make your resolutions stick? Here are a few pointers for making – and keeping – your resolutions.

1. Don’t be overly ambitious. For example, don’t resolve to lose 50 pounds. Strive to lose ten and see what happens after that. You don’t have to tackle everything at once. Pick small, meaningful and measurable goals that get you closer to your overarching goals.

2. Work with a partner. If you have a friend or family member who shares your goal, pair up with them so you can encourage each other. If you both want to cut down on watching TV, do something you both enjoy instead of sitting in front of a screen. If you want to exercise more, take a Zumba class together.

3. Accept imperfection. Stop beating yourself up. Nobody’s perfect, as you know. If you slip up and have another brownie or agree to take work home this weekend – for the fourth week in a row – forgive yourself. One slip up doesn’t mean you can’t reach your goal.

5. Put it in writing. Writing down your goals makes you more likely to remember them. Once you’ve put your plan to paper, check in periodically to track your progress.

6. APP-ly yourself. Apps can help you stay on track and keep your resolutions. A variety of apps are available for diet programs, such as NOOM or Weight Watchers. Your gym or yoga studio likely has its own app. Habit tracking apps can help you stay motivated and organized. Meditation apps allow you to practice mindfulness wherever you are.

Refine your Resolutions

If you’ve never made a New Year’s Resolution and are looking for suggestions, here are some actionable changes you can undertake on the first of January (or even right now!). Choose one or two small goals from one or more of the below categories. Over time, small goals can yield big results.

Instead of resolving to “Get Organized,” resolve to:

• Create a weekly meal plan to streamline trips to the grocery store and always shop with a list. This reduces impulse spending and helps you stick to healthy foods.
• Clear off your desk. Clutter breeds anxiety and makes it hard to find what you need when you need it.
• Organize your digital desktop. The clutter here is as anxiety-inducing as the clutter on your physical desk.
• Block your time. Few of us are really good at multitasking. You know when you’re at your sharpest and most productive. Use those parts of the day to do your most intensive or creative work.

Instead of resolving to “Lose Weight” or “Eat Healthy” resolve to:

• Cook more at home so you know what goes into your food and how many calories you’re taking in.
• Institute “Meatless Monday” at your house. Going vegetarian or vegan isn’t for everybody, especially if you try to do it overnight. Meatless Mondays give you an opportunity to explore new foods and recipes.
• Practice mindful eating. Follow your body's hunger and fullness cues and savor every bite. Even if you’re home alone, eat at the table, using a plate and silverware.
• Take the 30-day Sugar Challenge. Consciously decrease your consumption of added sugars. That means nixing anything with “added sugar” on the label. Eliminating sugar, especially in the long term, helps reduce your blood glucose, stabilize your weight, and reduce your risk of heart and liver disease. It can also reduce your craving of sweets and sugary things. Win win!
• Commit to Dry January, like millions of Americans do each year. You’ll sleep better and you might lose a few pounds. After a month, you may find that you no longer “need a drink” when you’re feeling stressed.

Instead of resolving to “Exercise Every Day,” resolve to:

• Explore workout options to see what you enjoy. It could be a daily walk, yoga, a spin class, or doing laps at the local pool. You may conclude you like to mix it up and that’s great too.
• Sneak in more steps. Park farther away, take the stairs instead of the elevator, walk or bike to your destination when possible.
• Get up from your desk chair and move for 3-5 minutes every hour. A dance break is a fun option!

Instead of resolving to “reduce your stress,” resolve to:

• Add a little “me time” to your schedule to recharge and relax.
• Learn to say no. You don’t have to volunteer for everything, take on that extra assignment, or work on the weekend every time you’re asked.
• Drink more water. Dehydration can cause fatigue, dizziness, confusion, and sleepiness and increase the production of the stress hormone cortisol.
• Start a mindfulness practice, whether it’s meditation, walking in nature, breathwork, or drawing, coloring, or listening to music.
• Do a digital detox. Give your brain and eyes the gift of going offline.
• Engage your mind in something new. Read a book, take a class, or learn a new skill.

Instead of resolving to “spend more time with loved ones,” resolve to:

• Schedule regular quality time with the people you care about. Plan a road trip or a DIY project, or even simply make dinner together to create lasting memories.
• Practice active listening. Give others your full attention and really focus on what they are saying and how they are saying it. Do they sound anxious? Worried? You can help!
• Call and say hi. Social media interactions or texts are not as personal as a phone call. You don’t have to wait until you have news to share. It’s about hearing that familiar voice.

The key to lasting lifestyle changes is taking small steps and being consistent. So start planning now, and you’ll be ready to make 2025 your best year ever!

This article appeared in the November 2024 edition of the HealthPerks newsletter.