New Year’s Resolutions

A New Way of Looking at New Year’s Resolutions

By Dylan Roche

This is going to be the year you stick to your New Year’s resolution, right?

Actually, yes—it is. Or at least, it can be. Setting healthy goals is great, but they’re notoriously hard to stick to when they’re too ambitious or not specific enough. Consider the usual health-related New Year’s resolutions people set for themselves: quit smoking, eat better, exercise more, drink less alcohol. They’re all a little vague. Instead, what if you were to get specific about these goals. What exact behaviors do you want to adopt?

The American Psychological Association recommends making small adjustments instead of big ones, as these are easier to stick with. And if you mess up, that’s all right. Missteps are to be expected.

Let’s take a closer look at those four common New Year’s resolutions. How can you adopt those into small, attainable but still specific goals?

SO, YOU WANT TO QUIT

SMOKING? Start by aiming to overcome each individual craving by having a set plan of what you want to do when the feeling strikes. The American Lung Association states that most cravings last no longer than five minutes, so you can distract yourself by letting your dog out, opening up a Sudoku puzzle, or vacuuming your living room. If you’re able to handle individual cravings, aim to go for 24 hours without smoking. Then aim for three days, and then one week. For every milestone you pass, consider it accomplishing a goal.

SO, YOU WANT TO EAT BET-

TER? Instead of overhauling your diet from the get-go, strive to make one dietary change per week. Aim to add more fruits and vegetables to your diet by having at least one serving of with every meal or snack. Another healthy eating goal is to start opting for whole grains instead of refined grains at least half the time—enjoy whole-wheat bread instead of white bread or brown rice instead of white rice.

SO, YOU WANT TO EXERCISE

MORE? If you’re transitioning from a sedentary lifestyle, set aside a half-hour a day to do some kind of physical activity that raises your heart rate—it could be walking, jogging, bike riding, swimming, aerobics, or jumping rope. Tell yourself you will try a new activity every week. This will prevent boredom, thus keeping you more committed, and it will help you find a wider variety of exercises you enjoy.

SO, YOU WANT TO DRINK

LESS ALCOHOL? If you’re in the habit of enjoying several drinks at the end of the day, limit yourself to one drink at a designated time—maybe that’s a glass of wine with dinner or a beer while you watch your favorite TV show. Find a productive hobby that can occupy your time instead of drinking—something like painting or knitting will keep you busy during the time of the evening when you’re most inclined to drink. When you’re out socializing with friends, alternate between alcohol and glasses of water, which will help you cut your alcohol consumption in half.

Even when you’re setting smaller goals and focusing on specific behaviors, it’s still normal to struggle. Seek out an accountability buddy whom you can count on, or if you find your situation is really problematic, schedule an appointment with a therapist. Don’t forget to celebrate each small milestone and then set a slightly more aggressive goal for the next week or month. In time, you’ll realize that changing small habits can change your life in a big way.

Dining +

124 GUIDE

Lamb Chops at Ruth’s Chris Steak House in Odenton

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