New Year, New You

This Dietitian’s Perspective on New Year’s Resolutions

Hello 2025! January is here. For many of us, the start of a new year offers an opportunity to reflect on areas we want to improve. New Year’s Resolutions are enticing because they hold the promise of a new and better version of you. But do they work?

‘This year I am going to…

eat healthier
exercise more
go to bed earlier
drink more water
use my phone less
be more present with me kids…”

If any of these statements sound familiar, you may be one of the millions who set lofty goals each year only to feel like a failure when they aren’t met. So what are we doing wrong?

Setting the Bar Too High

If you are not currently exercising, setting a goal of 5 days a week at the gym is probably not realistic. Similarly, if you rely on take-out most nights, a goal of only eating home-cooked meals from scratch is unlikely to be sustainable. A better strategy will be to set a goal you know you can meet and then slowly raise the bar from there.

Not Being Specific Enough

Instead of promising to drink more water, be specific about how you plan to achieve it: “I am going to drink an 8 oz glass of water while waiting for the coffee to brew each morning.”

Neglecting to Plan for Obstacles

What do we do when we had planned to work out, but a meeting ran late? Or we meant to pack our lunch, but we didn’t get extra groceries or maybe we felt too tired? Obstacles or barriers to achieving your goals will inevitably appear, and thinking about them ahead of time and planning around them can be invaluable.

Here Are Three Tips for Making Your New Year’s Resolutions Stick

Focus on the Behavior and Not the Outcome
Instead of vowing to lose 10 pounds, make an achievable goal like “I want to walk for 20 minutes every day” or “I am going to make half of my plate vegetables.”
Let Your Goals Become a Habit by Linking Them to Something You’re Already Doing Well
If you walk your dog every morning, make a habit of adding 5 minutes of stretching or meditation after you get back. Or if your resolution is to practice gratitude, use the time you spend brushing your teeth twice a day to reflect on the positive things in your life.
Celebrate Small Wins
One of the most powerful ways to keep the momentum going is to celebrate your progress. Acknowledge each step you take towards achieving your goal. If you’re aiming to be more present with your kids, reflect on the moments you successfully put your phone aside to engage fully. Small victories add up and build confidence.

New Year’s resolutions can be a powerful tool for personal growth, but they require a thoughtful and realistic approach. By setting achievable goals, planning for obstacles, and focusing on behaviors over outcomes, you can create lasting habits that align with your values and lifestyle.

This year, let’s embrace progress over perfection and celebrate every step toward a healthier, happier you. Here’s to 2025 being your best year yet!