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 Bother with a Healthy New Year’s Resolution?
If you’ve never gone 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 requires time and consistent effort at the start, 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 a healthy goal just once 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, like 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 tasty options, and they’re often easier to enjoy than vegetables. Plus, they can help satisfy your cravings for sweet treats, potentially reducing your desire for sugary snacks.
Fruits are also packed with essential nutrients, vitamins, and antioxidants that are beneficial for overall health.
To achieve this goal, consider updating your shopping list and setting a daily reminder on your phone. Variety is key, so try to incorporate different fruits into your routine each day to enjoy a wide range of flavors and nutritional benefits.
Take a Daily 30 Minute Walk
It can be challenging to hit the gym every day, especially in the winter. A daily 30-minute walk, however, is much more manageable—and you don’t need a membership!
Walking is a simple yet effective way to get your body moving without the intensity of high-impact workouts. It’s also great for supporting heart health and offering a mental break.
Studies suggest that taking a 30-minute walk daily may help improve overall health and support a healthy heart. Walking regularly may also contribute to better well-being over time.
Take a Daily Multivitamin
This is one of the simplest New Year’s resolutions—and it could provide some helpful support to your overall wellness routine. A daily multivitamin can help you fill in nutritional gaps and provide essential vitamins and minerals that may be lacking in your diet.
Many people don’t get all the nutrients they need from food alone. Some common nutrients like vitamins A, C, and D, as well as minerals like calcium and magnesium, are often under-consumed [3]. These nutrients play important roles in supporting overall well-being, including immune function, energy levels, mood, and healthy aging.
Taking a daily multivitamin may help support your health as you work toward feeling your best this year.
Take 3 Deep Breaths per Day
While sitting in silent meditation for even 15 minutes per day might seem like a lot to ask, especially for those who experience anxiety, taking three deep breaths is a simple practice anyone can incorporate into their routine.
Deep breathing may help promote relaxation and bring a sense of calm, as well as support healthy attention levels. It can also be a quick, mindful way to center yourself during your day.
To practice deep breathing, find a quiet moment, breathe in slowly through your nose, hold for a few seconds, and exhale gently through your mouth. Enjoy a brief moment of calm and solitude, even if it’s just for a few moments.
Take Up a Hobby You Actually Enjoy
Many people choose to start a new hobby because they think it sounds interesting—not necessarily because they truly enjoy it.
Instead of adding something new, focus on activities you already love but haven’t had time for. Whether it’s fishing, gaming, attending concerts, or brewing beer, set aside time in your schedule to enjoy these hobbies. Engaging in activities you genuinely like can help improve your mood, provide a sense of accomplishment, and offer a healthy way to unwind and relax.
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 key to maintaining your New Year’s resolution throughout the year. But that doesn’t mean you have to go all in from day one.
Achieving a goal is about making small, manageable changes to your daily life over time, rather than making drastic, overwhelming shifts.
Start slow. Do something each day that supports 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 3,000 steps per day.
Then, gradually add 500 steps each week until you reach your goal. This helps you build a routine you can stick to while making gradual, sustainable changes. Remember, consistent, small steps can be more effective than trying to make a big change all at once.
Make Habits, Don’t Break Habits
Focusing on building new, positive habits is often more effective than trying to break old ones. For example, instead of attempting to stop snacking on unhealthy foods, set a goal to enjoy two healthy snacks per day.
Research shows that forming new habits can be easier than breaking old ones [6]. By replacing old habits with new, healthier ones, you can make gradual, positive changes to your lifestyle.
As you build new habits, the old ones may naturally fade, leading to more sustainable and lasting improvements.
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 occur.
Remember: setbacks are part of the process, not failures!
Instead of being overly critical, treat these moments as opportunities for reflection and improvement. Consider what led to the setback and think about how you can adjust your approach moving forward.
For instance, if you haven’t been able to take a 30-minute walk every day, try adjusting your goal to 4 times a week. Allow yourself to celebrate small wins on a weekly basis.
This positive mindset helps you stay motivated and fosters 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 the benefits for years to come (remember, habits are easier to maintain once they’re formed!).
Each small success adds up 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 make a significant difference 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 formed 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
