New Year’s resolutions? Maybe they should be called New Month’s resolutions.
That’s about how long they typically last!
How many times have you set a new healthy habit or started a new hobby, only to see it fizzle out by February?
It’s not just you.
We’re all pretty bad at forming new habits.
That’s because habits are hard to create, especially as we get older. But don’t worry—old dogs can learn new tricks! The key is setting goals that are realistic and achievable.
Then, with a few brain hacks, you can solidify those habits and keep them going. Below, we’ll share some science-backed tips to help you do both.
Ready to crush your New Year health goals?
Simple New Year’s Goals Can Lead to Big Life Changes
Why Bother with a Healthy New Year’s Resolution?
If you’ve never been to the gym or meditated before, it might seem like your new habit won’t last long, right? Think again!
Have you ever heard the saying, “Old habits die hard”? It’s true, but the flip side is also true: new, healthy habits—once formed—can stick around for life.
Building a new habit is like planting a tree. It takes time and consistent effort in the beginning, but once it takes root, it’s there to stay. The best part? It doesn’t take as long to form a habit as it does to grow a tree. Studies show that it typically takes about 10 weeks to turn a goal into a consistent habit [1].
So, with just a few months of effort, you can make your New Year’s resolution a part of your lifestyle for the long term.
Now, imagine what your life could look like if you succeeded in forming one healthy goal every few years. Whether it’s improving your diet, enhancing your fitness, or learning new skills, each habit you build can create lasting change in your life.
It’s absolutely worth putting in the work for just 10 weeks.
The key is to choose goals that align with your lifestyle and fit into your schedule.
Let’s explore some of our favorite resolutions that might work for you.
Try These Achievable Wellness Goals
Turning New Year’s resolutions into lasting habits isn’t about setting broad goals—like losing 50 lbs or learning a new language. It’s about committing to simple, consistent changes in your lifestyle that can gradually lead to the results you want. For example, incorporating more vegetables into your diet or practicing a language lesson each day.
When it comes to your health, even small actions can lead to meaningful benefits over time. We suggest focusing on one physical goal and one mental goal for the new year. Here are a few achievable and enjoyable goals to consider:
Eat a Piece of Fruit Every Day
Make it a goal to eat at least one piece of fruit each day. Fruits are nature’s sweet, satisfying options and are often easier to enjoy than vegetables. Plus, they can help curb your cravings for sugary snacks, making it easier to avoid processed treats.
Fruits are packed with essential nutrients, vitamins, and antioxidants that contribute to overall health, boosting immunity and improving skin and digestive health.
To achieve this goal, try updating your shopping list to include a variety of fruits. Set a daily reminder on your phone to stay consistent. The more variety you include, the more you’ll enjoy the wide range of flavors and nutritional benefits fruits have to offer!
Take a Daily 30 Minute Walk
It can be tough to hit the gym every day, especially during the colder months, but a daily 30-minute walk is much more manageable—and it doesn’t require a gym membership!
Walking is a simple, low-impact way to get your body moving, and it comes with numerous benefits for your overall health. It supports heart health, boosts mood, and gives you a mental break. Plus, it can help improve circulation and aid digestion.
Studies suggest that just 30 minutes of walking daily can have a significant impact on your physical and mental well-being. Whether it’s a stroll around the block or a walk in the park, committing to this goal can be a great step toward improved health over time.
Try setting aside a specific time each day, like during lunch or after dinner, to keep the habit going!
Take a Daily Multivitamin
This is one of the simplest New Year’s resolutions, but it can make a significant impact on your overall wellness.
A daily multivitamin helps fill in nutritional gaps and ensures you’re getting the essential vitamins and minerals that may be missing from your diet.
Many people don’t get all the nutrients they need from food alone. Vitamins like A, C, and D, and minerals like calcium and magnesium, are often under-consumed, yet they are crucial for immune function, energy levels, mood stability, and healthy aging [3].
By taking a multivitamin every day, you can give your body the extra support it needs to feel and perform its best this year. It’s an easy and effective way to support your health as you work toward your wellness goals!
Take 3 Deep Breaths per Day
Take Up a Hobby You Actually Enjoy
When choosing a new hobby, it’s easy to get caught up in the idea of something that sounds good in theory but doesn’t necessarily bring you joy. Instead of trying something new just for the sake of it, focus on activities you already enjoy but haven’t made time for.
Whether it’s fishing, playing an instrument, painting, cooking, or attending live events, dedicating time to these activities can make a huge difference in your overall well-being. Enjoying your favorite hobbies can boost your mood, help reduce stress, and offer a sense of accomplishment, giving you a much-needed mental break from your everyday responsibilities.
Making time for what you love is a simple but powerful way to enrich your life and enhance your sense of fulfillment this year.
How to Stay Committed To Your New Year’s Resolution
Setting goals is easy. Sticking to them? That can be more challenging. Here are a few tips to help you stay on track and work towards making your resolutions a consistent part of your lifestyle.
Be Consistent
Make Habits, Don’t Break Habits
Don’t Punish Yourself for Setbacks
It’s natural to experience setbacks along the way. The key is not to be too hard on yourself when they happen.
Remember: setbacks are a normal part of the process, not failures!
Instead of being overly critical, view these moments as opportunities to learn and improve. Reflect on what led to the setback and consider how you can adjust your approach moving forward.
For example, if you haven’t been able to take a 30-minute walk every day, try adjusting your goal to 4 times a week. Celebrate small wins each week.
This positive mindset can help you stay motivated and encourage consistent progress.
Healthy Goals Keep on Giving
Setting and achieving health-related goals can have long-lasting benefits.
Once you establish a new habit, you’ll continue to experience its positive effects for years to come (and remember, once habits are formed, they become easier to maintain!).
Each small success contributes to meaningful changes in your overall well-being.
So, even if you don’t succeed every year, just a few new habits over time can lead to significant improvements in the long run.
What’s your New Year’s resolution this year?
Why not start with a simple change, like consistently taking a daily multivitamin?
It’s a quick step, but it can have a positive impact on your overall health and well-being. Once you’ve successfully built one habit, you’ll be on the path to setting and achieving even bigger goals each year.
Here’s to a healthy and fulfilling New Year!
FAQ
Achievable New Year health goals include eating a piece of fruit daily, taking a 30-minute walk, drinking more water, or incorporating a daily multivitamin into your routine. The key is to choose simple and specific goals that fit your lifestyle.
To stay motivated, set realistic milestones, track your progress, and celebrate small successes. Surround yourself with supportive friends or join a community focused on health. Remember that setbacks are normal; learn from them and keep moving forward.
Research suggests that it takes about 10 weeks to establish a new habit. Consistency is essential, so focus on integrating small, manageable changes into your daily routine, and your new habits will become second nature over time.
If you’re struggling, don’t be too hard on yourself. Reassess your goals and make them more manageable if needed. Focus on replacing old habits with new ones rather than trying to eliminate them. Consider seeking support from friends, family, or a health professional for guidance.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4157907/
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
- https://rightasrain.uwmedicine.org/mind/stress/why-deep-breathing-makes-you-feel-so-chill
- https://extension.usu.edu/mentalhealth/articles/how-hobbies-improve-mental-health
- https://www.tandfonline.com/doi/abs/10.1080/17437199.2011.603640
