Every year we do it. We make health related goals that we are going to start on January 1st. Lose weight, exercise more, quit drinking or smoking. Millions of “New Year’s Resolutions” are made every year and only a handful are kept. A question arises from this situation, “How can I make my health related resolution stick this year?”.
Here are 4 simple recommendations:
- Make the goal simple, but also clear: Losing weight, eating better or exercising more seem like great goals, and they are, but they are vague and lack substance. What is more or better? How much weight do you want to lose? You are better served having a clear simple goal in mind. Run a specific 5k, complete a Spartan Race, eat 1 more serving of vegetables at every meal, or fit into your old jeans. These goals are simple but it’s clear what you need to do to achieve them. By giving yourself a clear goal it becomes far more difficult to rationalize your way out of them.
- Set yourself up for success: If you are trying to stop eating chocolate, then it is not advisable to leave bowls of chocolate all over your house. Take the time to set yourself up for success. If exercise is a large part of your health related goals, but you have always been a night owl, then don’t schedule your exercise for first thing in the morning. You will be far better served to exercise after work, or during your lunch hour. The time of day doesn’t matter, it is more important that it simply gets done. If healthy eating is part of your goal don’t purchase vegetables you know you don’t like. Instead purchase the kind you do like and prepare them the way you like. Small steps in the right direction are more beneficial than letting kale and brussel sprouts rot in your fridge because your new eating style called for them. By taking small steps and setting yourself up for success you are less likely to fall off the wagon.
- Have accountability: The person you lie to the most is yourself, so why keep yourself as the only person who knows or cares about your health goals? Rather you will be more likely to find success by having a loved one, friend, doctor, life coach or whoever be the person who you are accountable too. Let someone know you are working towards a goal and ask them to hold you accountable. This way you can’t just lie to yourself and rationalize it away. Sometimes a little guilt that someone will find out helps you to make the right decision.
- Be Flexible: What do you do if you fall off the horse? You get right back on. If you have a very ridged view on your goals, “I’m done eating sugar!” it will crush you when you inevitable eat that piece of cake, or pie or sneak a cookie. Yes, you should try your best to keep your goals, but acting as if failure is not an option only sets you up for failure in this case. Improving your health is not an instantaneous event. Rather it is a journey that has hills and valleys. Enjoy the high moments and strive for them, but don’t quit because you slipped a little.
New Year’s Resolutions are a great way to start the year. Lets try our best to make them last all year. If you have already slipped up this year, take time today to reassert yourself and begin the road to doing better.
If you haven’t made any health related goals for this year here a few I recommend:
- Hike half dome
- Run a 5k, 10k or half marathon
- Eliminate refined sugar from your diet
- Stand at work ½ the time
- Eat an additional vegetable at every meal
- Take up intermittent fasting
- Read one book a month
- Meditate for 30 minutes a day
- And many, many more
Health goals do not have to be about weight, exercise or food. You are a complex entity with many different aspects to your health. Take time to refresh your mind, body and spirit. As always we are here to help. We specialize in helping our patients achieve their health related goals. We would love to be part of your plan. Give us a call (925)837-5595 and we can help you achieve your best self.