Tips on Keeping that New Year's Resolution!
A new year means a new you, right? So, as the calendar flips to 2023, you may have made some resolutions to guide the way. Maybe it’s a pledge to eat healthier, exercise more, drop a few pounds, have more quiet time, “me” time, or implement something fun or learn something new.
Whatever you decide, odds are it’ll sound familiar.
We tend to set the same resolution year after year, and it really shows that there is a gap between speaking it and action or lack of action.
So, how can you make this year’s resolutions stick? Dr. Kiernan has some ideas.
What is the definition of a New Year’s resolution?
A resolution is a personal goal and promise to yourself. A “new year” serves as a point in time, to break from past habits and start a new behavior. It’s the perfect opportunity for a fresh start.
It’s hardly a new concept, either. Historians credit the ancient Babylonians with starting the tradition of making resolutions to mark a new year.
The most common resolutions include self-improvement, better health, eat better, exercise more, lose weight, or quit smoking.
These are all great statements or resolutions, but the fact is, change is a process and isn’t easy. Don’t we all wish we had a switch we could turn on and it activate the change process? We don’t and you’ve likely had the behaviors or habits for years and so give yourself some grace and time to adapt and make the changes.
Here are some tips to keep in mind when selecting the goals you’re setting.
- Focus on starting a behavior
Research indicates that it’s much easier to start a behavior than to stop one.
So, if you want to eat healthier, set a goal to increase your real foods like fruit and vegetable intake. Rather than saying “I’m going to stop eating all sweets.” That will put you on a better path to success.
- Set ‘liveable’ goals
Setting a goal that isn’t sustainable sets the stage for failure. Your resolution should reflect an activity or behavior you can do long term.
Our TruBalance patients know that eating real food in real form is sustainable living, fad dieting is not sustainable long-term. You’ll have more success if you focus on what you’re eating, and how you can focus on the sustainable behaviors based on your food choices.
- Be specific but flexible
It’s important to set small, actionable and realistic goals that are well-defined. Allowing yourself to have small victories along the way. Resolutions should be solid. Instead of making a broad resolution to “move my body more”, make a specific goal that you will walk 20 minutes a day 3 times a week. Give yourself an achievable target, set a timeline for yourself. And give yourself some wiggle room, though, and be willing to adjust. ( Can’t get 20 in a day, then get 10 or 15 minutes!) Be flexible and forgiving, that can help you avoid feeling frustrated later.
- Identify obstacles or barriers
What’s getting in the way of your resolution? I am sure you already know what could be a potential trigger point, whether it’s a physical obstacle (such as time) or an emotional obstacle (such as fear).
Identifying them right from the start to help you plan and be successful.
- Team up with a buddy
One of the top predictors of success for keeping your resolution involves social support. So, find a family member, friend or a professional (such as a health coach) who can help keep you on track.
Consider a group resolution, too. Example: A family that pledges to sit down together for dinner at least once a week. This is something we should all do for 2023!
This gets everyone involved and engaged and working together.
- Set reminders
Make sure you’re regularly thinking about your resolution. Post reminders on your refrigerator door or bathroom mirror to keep it fresh and in front of your mind. Our minds are busy and active and we can easily set a goal and forget it. Write it down, post it, and track it. Which leads me to the next tip.
- Keep data
Consider keeping a journal or tracking your progress on an app. If your goal is focused on exercise, for instance, there are numerous apps to log your activity. Ditto for food-based
When you keep track of the data it not only helps you track your progress, but it can also help you on days where it’s not going well. Looking back at the end of each week or month to see how you’re doing can help keep you motivated.
There may be times when you break your resolution or fall short, it happens. But if you encounter struggles, don’t give up! Instead, focus on getting back on track and not beating yourself up over a misstep.
Be kind and compassionate toward yourself. Change takes time. Keep going and be persistent you’re worth it.
At TruBalance, our certified health coaches center your goals in your care to best support the changes you want to make. For a deep dive into the foundations of health, Dr. Traci Kiernan’s Lifestyle Mastery for Health educates you on the importance of sleep, nutrition, hydration, movement, and the connections between stress and health. This online course can inspire, educate, and equip you to make changes on your own.
So, here’s to a new you in a new year!