New Year Resolutions Fail - Achievable goal setting
- Emoke
- Feb 11, 2021
- 6 min read
A new year often signifies a fresh start for many people. However, the health and wellness related resolutions chosen are highly restrictive and mostly unsustainable, leading most people to break their resolutions within a few weeks.
Research found that in 2020, Sunday 19th January was the day when most people gave up on their resolutions. 5,580,587 Brits abandoned their 2020 New Year’s Resolutions by the end of Quitters Day. Check out these numbers from last year
Research shows that as many as 50 percent of adults in the United States make New Year's resolutions, but fewer than 10 percent actually keep them for more than a few months.
Pretty sad, isn't it? How to make sure you do not become one of the quitters and make these numbers even worse in 2021? You need to make resolutions that can not only improve health but also be followed for life. It's important to choose resolutions that are like your achievable, realistic goals, that you can keep working towards even after the first few weeks of the year.
Are you still sticking to your new year's resolutions? Have you made any at all? If your answer is NO the following tips are definitely for you. If your answer is YES, you still might find the next few ideas helpful, so read on to find healthy resolutions that you can actually keep for good. It's never too late, you can start any time!
This 3 step approach to creating your own 2021 wellness kit could inspire healthy changes well into the new year!
STEP 1: Prioritize healthy eating
Adopt one small healthy eating change per month.
Small changes build the foundation for lasting sustainable results.
-try a new recipe each week
-replace sugary soda drinks with healthier versions
-instead of cutting out all meat, start with meatless Mondays
Hydration
I wrote a blog on hydration and the importance of water intake when I did one of the challenges I posted on Instagram a few months ago. Sip your way to good health this year and make hydration your priority! Read my blog to remember the importance and benefits of staying hydrated
Count colours not calories
Aim to "eat the rainbow" throughout the day or week, incorporating as many different coloured fruits and veggies as you can. Think: the more colours you add the more nutrients you're getting.
Eat more whole foods
One of the easiest and most sustainable ways to improve overall health is to eat more whole foods, including vegetables, fruits, nuts, seeds, whole grains, and fish. They contain the plenty of nutrients that your body needs to function at an optimal level.
Cook more meals at home
Research shows that people who cook more meals at home have better diet quality and less body fat than people who eat more meals on the go. Start by making one meal per day at home, then increase the frequency over time until you're making the majority of your meals and snacks at home. Lockdown could be an ideal time to start this practice ;) You have to make sure you cook from scratch! Avoid the convenience foods, such as packaged chips, cookies, frozen dinners and fast food for a quick meal or snack.
STEP 2: Practise Self Care
Taking time for yourself is not selfish. In fact, it's imperative for optimal health and wellbeing. Self-care isn't just about bubble baths or mani-pedis on Sundays, definitely isn't about posting on Instagram or Facebook.
I know it is hard especially for women juggling home-school, quarantines, working from home, etc... Women are expected, socialized and encouraged to put everyone else's needs before their own :( And they pay the price with their health: no time to exercise, no time to shop for and prepare healthy food, no money to devote to things you need... Taking care of your needs and your health is a basic right! Declare yourself worthy! Let go of the guilt and shame and spend time taking care of YOURSELF
Snooze your way to better health
Sleep is one of the best wellness tools. Sleep is as important as your healthy diet to maintain good health! Get more quality sleep: decreasing screen time before bed, reducing light pollution in your bedroom, cutting back on caffeine, and getting to bed at a reasonable hour are some simple ways to improve sleep hygiene.
Create mindfulness with meditation
Meditation is an evidence based way to promote mental well-being.
Even just a few minutes of mindful breathing can do wonders. We have covered this topic during one of my challenges and I created a 2 min reading on my blog
There are many techniques and ways to meditate, you can find books, YouTube videos, Apps and other aids to help you begin.
Adding positive affirmations to your relaxation is a great way to change your life for the better. We have practised this at the end of each class last year in June:
Journaling
Writing a gratitude journal has been shown to benefit overall health. During the summer I included gratitude into one of the challenges we did together. You can find a short read here on my blog clicking on the link below.
I even sent you links to guide you and teach you how you can create your gratitude journal and provided resources from where you could get a kit to start. Find my previous email in your mailbox (if you are on my email list), or let me know if you need more help on the subject please contact me: info@fitwithemoke.com
STEP 3: Make time for MOVEMENT
If you have a regular fitness routine (joining my Zoom classes weekly or going for daily walks, practising Yoga or doing any exercises on YouTube ) I want to give you a compliment: YOU ARE AMAZING! You are so GOOD at what you do! I really admire your RESILIENCE! You are such an INSPIRATION!
I'd like to congratulate you on sticking to an exercise, carrying on with your training no matter what, and always making time for physical activities. Committing to a time and duration that feels doable will help to create a regular practice. Consistency is the key! It's ok to join only 1-2 classes/week, do more or less sometimes or train every day. Whatever you can fit into your schedule, whatever works for you is great. And if you have only 10-15 minutes a day, 5 minutes in every hour or so.... that is perfect too! Every minute counts! Also, making a resolution to sit less is an easy and attainable resolution that can be tailored to fit your lifestyle.
Find a physical activity that you enjoy
Obviously you like the mindful, slow controlled movements of Yoga and Pilates, because you are on my website and reading this. But any other physical activity that gives you joy counts: taking a half hour walk with your dog, jog, bike ride with the kids or dancing to your favourite music, are simple and sustainable exercise resolutions.
Set an attainable goal, such as planning to walk a few specific days per week instead of aiming for every day.
Spend more time outside
Spending time in nature and outdoors can improve health by relieving stress, elevating mood and even lowering blood pressure. Take your lunch breaks outside when the weather permits. Go for walks in the local parks or hiking at the weekend. Spend time with your kids at the playground, and as spring is coming do some gardening and trim and decorate your backyard .
Most New Year's resolutions are only kept for a short period and by now, in the middle of February, they are all forgotten. The healthy resolutions listed above are sustainable ways to improve your physical and emotional health and can be followed for life.
Creating a healthier relationship with food (healthy diet vs dieting) and taking better care of your body and mind (exercise, mindfulness etc) can drastically improve your health in various ways.
What is more important than HEALTH? Especially nowadays, keeping your body fit and your immune system strong while being bombarded by all this stress is a TOP priority! We all need strategies in place to help us feel better, unwind and fortify our defences.
Being present may improve life satisfaction by decreasing negative thoughts. Making resolutions to be more mindful and present may help you feel more content in your everyday life.
"We cannot solve our problems with the same thinking we used when we created them" Einstein
Nourish your body, nourish your mind!
Hope to see you on the mat
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