Keeping New Year's resolutions? Tips on staying motivated, setting reachable goals
Nearly half of us made at least one New Year’s resolutions for 2024, with the most common ones being to exercise more, eat better, lose weight and save more money. Having positive goals is a good thing. However, the data shows that almost half of those resolutions will have been broken by the time this column is published; only a third will make it into February; and less than 10% will last the full year.
The most common reason people say they gave up on their resolution(s) is loss of motivation. So today’s column is to re-motivate people to try to bring their success rate up.
Making your resolutions “SMART;” a helpful acronym for success
Specific: Instead of “I will exercise more,” resolve to exercise three times per week for at least 20 minutes each session. Instead of “I will lose weight,” resolve to lose 2 pounds per month.
Measurable: Making the goals specific helps with this, but you should track your progress. For example, consider noting the days you exercise on your calendar (whether an electronic one or the one we all have hanging on our fridge). Consider getting an app for your phone to track your weight loss progress, or some other method to measure how you're doing.
Achievable: If your goals are impractical, your're set up for failure. So look at your goals again, and see if they need to be tweaked to make them fit into your life better and have a better chance of success.
Reasonable: Unreasonable goals also set you up for failure. For example, do not resolve to lose 20 pounds a month. Maybe aim for 1-2 pounds monthly instead.
Time-based: This ties in with how you plan to measure your progress and how specific you make your goals. Losing 1-2 pounds a month is a better time-based resolution than losing 30 pounds by the end of the year. Aiming to exercise on Monday, Wednesday and Saturday may be better than just saying three times per week.
It's often easier to stay motivated if you're not going it alone. For example, finding someone to take that half-hour walk with you on Monday, Wednesday and Saturday will increase your chances of actually getting out there and getting those steps in.
Also, have a tangible reminder of why you're trying to achieve your resolution. For example, if you're trying to be able to do more activities with the grandkids, make a calendar with their picture(s) on it doing some of those activities to help remind you of your goal. Bottom line, make it personal, something that's meaningful to you.
Can't think of a resolution? Here's some suggestions
If you didn't make a New Year’s resolution, it's not too late. Here are some suggestions that focus on health and wellness:
Stop smoking: Over 15% of adults still smoke cigarettes (down from 20% a few years ago, but still way too high). Of these, one in three will die from something related to their smoking, whether it's heart disease, lung disease or cancer.
Keep a regular sleep schedule: Getting sufficient and regular sleep can help minimize fatigue, stabilize mood and improve overall health and fitness.
Exercise: Regular exercise is key to good health. It will make you feel better and it has been shown to improve many aspects of health; not only the quantity of years you will live, but very importantly the overall quality of your life. Talk to your health care provider to be sure it's safe for you to begin an exercise regimen. Then get out there and stick with it.
Get your "routine maintenance": Get proper screening tests (for example, mammograms, colonoscopy, cholesterol checks, blood pressure checks, etc.) and preventative treatments (including vaccinations) to minimize the risks of many diseases. You will need to see your health care provider to discuss what tests and treatments are right for you (specific recommendations depend on your age and risk factors, including family history). Complying with the medications your health care provider prescribes is also important. Take control of your health and understand what medications you're on and why. Review these with your health care provider regularly, as your medical condition can change — sometimes for the better.
Watch your weight/eat healthier: Obesity is at epidemic proportions in our country. If you're obese, weight loss can benefit your heart, improve your cholesterol, protect you from diabetes (adult-onset type) and help keep your blood pressure in check. If you're maintaining a healthy weight, trying to eat healthier overall (more fruits and vegetables, less processed foods and sugars) remains beneficial.
Do things to focus on yourself: This may mean increasing connections to supportive people, creating a healthier work/life balance (working from home has made this a trickier issue for many people), being sure to set aside time for a hobby, volunteering, your pet(s), friends, family, etc., and maybe just consciously allowing yourself to be spoiled every now and then.
Improving your health will make you healthier (pretty obvious) and happier. Make some New Year’s resolutions, but also cut yourself some slack: it's been hard the past couple of years.
Jeff Hersh, Ph.D., M.D., can be reached at DrHersh@juno.com.
This article originally appeared on MetroWest Daily News: New Years resolutions should be achievable, measurable, doctor says
