New Year’s resolutions? Maybe they should call them 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 just to have it fizzle out by February?
It’s not just you.
We’re all bad at forming new habits.
That’s because habits are hard to form, especially as we get older. But don’t worry; old dogs can learn new tricks! First, you’ve got to set goals you can realistically achieve.
Then, employ a few brain hacks to set you on the path to setting that habit in stone. Below, we’ll share some science-backed tips on how to do both.
Are you ready to achieve your New Year health goals?
Simple New Year’s Goals Can Lead to Big Life Changes
Why even bother with a healthy New Year’s resolution?
If you’ve never gone to the gym or meditated before, your new habit probably won’t last long, right? No way!
Have you ever heard the saying, “Old habits die hard”? It’s true, but the flip side is also true: New, good habits, once established, stick around for life.
Think of building a habit like planting a tree. It takes time and consistent effort at the start, but once it takes root, it’s there to stay. The difference is that it takes far less time to form a habit than it does to grow a tree. It only takes about 10 weeks for your goal to become a habit [1].
That means you only need to power through your resolution until about mid-March before it gets a lot easier to maintain.
Imagine what the rest of your life would look like if you succeeded in forming a healthy goal just once every few years.
You could eat better, lose weight, earn more money, learn new skills—and that’s just the start. Each new habit is a gift that lasts FOREVER. It’s definitely worth 10 weeks of effort.
But you still need to choose goals that are relevant to your lifestyle and your schedule.
Let’s take a look at a few of our favorites.
Try These Achievable Wellness Goals
Turning New Year’s resolutions into habits is not about setting general goals—such as losing 50 lbs or learning French. It’s about committing to simple changes to your lifestyle that lead to the outcomes you want—such as eating more veggies or doing a Duolingo lesson each day.
When it comes to your health, small actions can add up to major benefits. We recommend choosing a physical goal and a mental goal for the new year. Here are a few that anyone can achieve—and enjoy.
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 treats, and they’re a lot easier to eat than veggies. Plus, they can help curb cravings for unhealthy sweets like candy and soda.
Oh, and they’re full of essential nutrients, vitamins and antioxidants.
To achieve this goal, simply update your shopping list and set a daily fruit alarm on your phone. Variety is also important, so try different fruits each day to enjoy a spectrum of flavors and health benefits.
Take a Daily 30 Minute Walk
It’s tough to go to the gym every day, especially in the winter. Taking a daily 30-minute walk is much more doable—and you don’t need a membership!
Walking is a fantastic way to get your body moving without the intensity of a high-impact workout. It’s great for your heart and helps clear your mind.
Research has found that taking a 30-minute a day decreases your risk of all-cause mortality, including a 57% reduction in heart disease risk, America’s #1 killer [2].
Take a Daily Multivitamin
This is probably the easiest New Year’s resolution of all time—and it may yield major health benefits. Adding a daily multivitamin to your wellness routine can help you get the essential vitamins and minerals your diet lacks.
Most Americans don’t get enough nutrition from their diet. About half of us don’t get enough of vitamins A, C and D and minerals calcium and magnesium [3]. These nutrients are essential to immunity, energy, mood, healthy aging and much more. Without them, your body and mind can’t function properly.
Filling in your nutritional gaps with a multivitamin might be all you need to feel happier and healthier this year.
Take 3 Deep Breaths per Day
Sitting in silent meditation for even 15 minutes per day is a lot to ask, especially if you’re one of the millions who suffer from anxiety.
But three deep breaths? That’s something anyone can do.
Deep breathing can have big health benefits, such as lowering stress, improving attention span and even reducing pain [4]. It can also be a quick and effective way to center yourself and bring a moment of calm into your day.
But don’t just take three quick breaths as you’re driving to work. Find a quiet moment, breathe in deeply through your nose…hold for a few seconds…and exhale slowly through your mouth.
Dedicate this moment solely to you, and enjoy the solitude—even if it doesn’t last long.
Take Up a Hobby You Actually Enjoy
Many people choose to start a new hobby because they think it sounds cool—not because they really want to do it.
Instead of adding some new hobby to your life, think of activities you already love but don’t have time to do.
Maybe it’s fishing, gaming, going to concerts or brewing beer. Make an effort to carve time out of your schedule for these hobbies. If you form habits, you’ll be rewarded with a hobby that brings you real joy, which can boost your mood, increase your sense of accomplishment and provide an escape from stress [5].
How to Keep Your New Year’s Resolution All Year Long
Setting goals is easy. Keeping them? That’s another story. Here are a few tips on how to stay the course and turn your resolutions into bonafide habits.
Be Consistent
Consistency is the backbone of maintaining your New Year’s resolution throughout the year. But that doesn’t mean you have to give it 110% from day one.
Achieving a goal is not about making sudden, drastic changes. Instead, it’s about integrating small, manageable shifts into your daily life.
Start slow. Do something each day that contributes to your goal, but don’t push yourself too hard. For example, if your goal is to walk 10,000 steps a day (about 5 miles), start by finding time for 3000 steps per day.
Then, add 500 steps each week until you reach your goal. This establishes a routine that you can keep while avoiding any jarring changes to your lifestyle. Remember, consistent baby steps are better than a few big leaps.
Make Habits, Don’t Break Habits
Focusing on building new, positive habits is more effective than trying to break old ones. For example, instead of trying to stop snacking on unhealthy foods, make a resolution to eat two healthy snacks per day.
According to research on the brain, breaking habits is a lot harder than making new ones [6]. But if you replace old bad habits with new good ones, you can hack your brain into a healthier lifestyle.
New habits will naturally replace old ones over time, leading to sustainable change.
Don’t Punish Yourself for Slip-Ups
It’s natural to have setbacks on your journey. The key is not to be too hard on yourself when they happen.
Remember this: setbacks are not failures!
They’re part of any journey to achieve a tough goal. Instead of punishing yourself, use these moments as opportunities to learn and grow. Analyze what led to the setback and how you can adjust your approach in the future.
For example, if you haven’t managed to take a 30-minute walk each day, adjust your goal to 4 times a week. Always allow yourself to achieve weekly wins, no matter how small.
This mindset keeps you motivated and promotes consistent action.
Healthy Goals Keep on Giving
Setting and achieving healthy goals is a gift that keeps on giving.
Once you achieve a goal and form a new habit, you will benefit from it for life (remember, habits are hard to break!).
Each small success contributes to a bigger change in your overall health.
So, even if you don’t succeed every year, just a few new habits per decade can make a huge difference in the long run.
What’s your New Year’s resolution this year?
Why not start with one of the easiest changes you can make by consistently taking a daily multivitamin?
It takes two seconds, and it can have a big impact on your physical and mental well-being. When you’ve successfully formed one healthy habit, you’ll know how to form bigger and better ones each year.
Here’s to your happy, healthy 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
