The year 2025 is just a few short weeks away! Have you made your New Year’s resolution(s) yet? Have you included how you’re going to implement those resolutions – taking into account that, according to an Ohio State University study, only 9% of Americans who make resolutions complete them? Not only that, but the OSU research found that 23% of people quit their resolution by the end of the first week, and 43% quit by the end of January.
Such knowledge – and probably past experiences – can throw people into a panic or see them throw in the towel before they even begin, especially for those looking to achieve health-related goals. However, there is a way to carefully and sensibly achieve your goals without driving yourself and those around you crazy.
A word of caution: this is not your standard “New Year, New You” blog that lists the same objectives year after year. By now we are just as aware of the standards as we are of the chorus to “Auld Lang Syne.” Quitting smoking, getting more exercise eating healthier, and so on. All are among the most popular health-related goals. They’re all terrific ideas; yet, according to the research, a large majority of us will never achieve them. The reason for this, I believe, is that we don’t embark on making these changes with a reasonable plan. Typically, someone looking to lose weight will “make a mistake” and grab some extra cookies, feel they’ve “blown it,” and give up for the rest of that day/week/year.
It doesn’t have to be this way.
First off, I encourage my patients to reconsider their approach and avoid adding the “It’s a New Year” pressure to their desire to live healthier. Outside of the calendar, what is the real difference between Dec. 31 and Jan. 1? Instead, creating a realistic plan to accomplish your goals stands a much greater chance of success. I suggest setting a target date that isn’t so far in the future that you forget about it, but which can be achieved by that deadline without a lot of fuss.
Let’s say you’re trying to quit smoking. While suddenly stopping is certainly an option, and can work for some people, most smokers will inevitably backslide. Instead, try implementing a plan whereby you have completely ceased smoking eight weeks from now. Start by declaring you no longer can have a cigarette with your morning coffee. Then cease smoking before going to bed. (Some will “cheat” by having a smoke in the middle of the night, but that has to go away as well – getting more restful sleep should be a priority for most of us.) Eliminate smoking while driving, and have your car detailed so that it no longer smells like smoke. Continuing to remove cigarettes from your day one at a time will soon become the new reality, and you may find you don’t even miss those cigarettes.
When it comes to getting more exercise, again I recommend setting a realistic plan and trying to stick with it. Try walking an extra 10 minutes on your way to or from work, or around your neighborhood. Doing this regularly seven days a week will build up your stamina; once you’re no longer feeling challenged by 10 minutes, increase it by 5- or 10-minute intervals. (Walking around the office visiting a colleague’s desk does not count here, unless they’re an uninterrupted 10-minute walk away!)
For many of us, maintaining healthy eating habits can be the greatest challenge, especially around the holidays. You don’t want to be the one person not eating or drinking at a party, as that can make both you and your fellow revelers uncomfortable. (Not only that, but sitting by yourself while everyone else is having a great time may see you returning to the dessert table one, or even a few, times too many.)
Substituting white or red grape juice for wine can be a great way of remaining a part of the crowd. And when it comes to the food, simply be sensible. Take small portions of what you already know you like, and feel free to have a taste of something that looks interesting; after all, parties are meant to be fun! Do the same with desserts: if you know you’re going to really enjoy that cheesecake, go ahead. It doesn’t mean you’re going to be eating the entire cake, or having cheesecake every day moving forward.
Again, try planning ahead with any of your resolutions – and if and when you make a mistake, don’t sweat it. Had a double helping of chicken parmesan the night before? Skipped that 10-minute walk because it was raining? Bummed a cigarette off of a friend? No problem; you’re human. Just get back to your routine the next day and stay with it, until it truly is a routine.
Another way to help develop and maintain healthy habits is to speak with your healthcare provider. In addition to professional guidance personalized to your unique circumstances, your provider can also help keep you accountable for your progress. For many of my patients, knowing that a check-in is forthcoming in the next few weeks or months can help keep them motivated to stay on track.
Incidentally, many historians believe that the concept of a New Year’s resolution began with the Babylonians some 4,000 years ago. They were wiped out by the Persians in 539 B.C. for a number of reasons … but the lack of a plan probably played a part!
Rachele E. Khadjehturian is a family nurse practitioner specializing in primary and preventive care at WPHPA Medical Specialists in White Plains. To make an appointment, call 914-220-0283.