Tips for setting and keeping New Year’s resolutions

A new year means new resolutions. It means you may have goals to be healthier and stronger. (Did you know that resolutions related to health — like losing weight, exercising, and improving mental health — are some of the most common every year?) But if your goals have to do with your health, especially weight loss or eating better, it also means your resolve may fade as the weeks pass and frustration sets in. But you can be successful! Here is how:

Don’t take it all on at once. You may want to change 10 things, but don’t overwhelm yourself. Start with one thing you want to change. Once you have achieved that resolution, start on another. You might start with smaller goals. Losing five pounds is easier than losing 25, and a small success can give you the boost to tackle the next goal, such as the next 10 pounds.

Don’t expect to just jump into the resolution. Maybe you need some more insight or a better understanding of what needs to change. And make sure you have the proper supplies or equipment. You can’t really start running if you only have flip-flops.

Encourage yourself! Resolutions can be hard. Write notes of encouragement and reminders of your goal on your smartphone, your computer, or even on your mirror. Remind yourself of what you enjoy in the process.

Know that you will hit roadblocks. A resolution to eat healthier may be sidetracked at the next birthday party. That resolution to walk daily may be delayed by weather or illness. Knowing that the delay may happen helps you to understand that there will be ebbs and flows with any resolution.

Don’t get down on yourself. Notice triggers that have you backsliding into behaviors you want to change. You might give yourself permission to start fresh the next day or week.

Finally, don’t forget to reward yourself! At the same time, don’t sabotage your progress by rewarding yourself with something that will derail it. Instead of rewarding yourself with food, try one of these ideas instead:

1. Self-care: Engage in a soothing self-care routine. This could include a warm bath, meditation, practicing mindfulness, or even simply taking a quiet moment to relax. Taking care of your mental and emotional well-being is a rewarding experience in itself.
2. Time for yourself: Give yourself permission to do nothing or to do something just for you. Is there something you’ve always wanted to do but just haven’t had the time? Catch a movie in the theater. Visit a friend. Or just take a nap.
3. Time with friends: Everyone is so busy that spending time with friends may be scarce. Ask your friends to celebrate with you. If you celebrate with food or drink, remember to be thoughtful in your choices!

You can do it!