The beginning of the year is a time when many people resolve to make changes in their lives, many of which are health related-go to the gym, drink more water, eat less candy. This annual determination, though well-intended, is often hard to support, and goals start to slide soon after. But this doesn’t have to be the case.
The best way to support change is to have a plan, and stick to it. Studies have shown that a new habit takes an average of 18 days of consistent practice to form, and after that, it becomes more automatic. If you are looking to change a health goal, such as walking more or drinking more water, start by adding small, feasible changes to your daily routine. For example, take a ten-minute walk when you get home after work before starting dinner. Or drink a full glass of water before having your first meal of the day. Try creating a checklist for each day to keep yourself accountable until these new habits take place without giving them a second thought.
Sharing your goals with others and checking in routinely can also help keep you on track. If increased fitness is in your sights, find a friend to take classes with you, or carpool to the gym. Or phone a friend while you’re going for a walk. This will not only help keep you on track but also provide an opportunity for a little more social engagement, which many of us have missed out on due to the pandemic.
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Remember why you started! If you’ve resolved to make a big change in your life, reflect on the reasons you think this shift is important. Whenever you are feeling less motivated, rely on that reasoning to fire you up. If your plans aren’t going as well as you’d hoped, remember that the first of the year is not the only time you can make health-enhancing changes. Don’t wait until next year; regroup, refocus, and give it another go. Sometimes just talking about your goals can give you renewed energy and determination. If you feel like there is something big getting in your way that you’d like to talk about with someone outside of your friend or family circle, the D’Adamo Institute has a clinical mental health counselor on staff, available for in-person or virtual appointments.
