Consider Creating Micro Habits Instead of Resolutions This Year
The New Year is almost here! This is an inspirational time, as you leave 2023 behind and welcome 2024. Looking to the year ahead, you may be considering setting a few health and wellness resolutions. While goal setting is great, most resolutions fail—so consider creating micro habits instead.
Why Resolutions Fail?
As enthusiastic as you may be to set a goal or two, studies find that only 9% of Americans achieve our New Year resolutions. Of the remaining percentage, 23% give up within the first week—and 43% make it about a month.
We fail because:
#1 It’s Tradition
Most of us set goals for the year to come out of tradition. However, the most effective time to achieve a goal is during a time of transition. When we’re in a time of change, we have the clarity and motivation required for consistency. When we goal set because it’s the New Year, we aren’t as committed.
#2 It’s Not Specific
Most resolutions are vague and general. They often include exercising more, losing weight, being more mindful when eating, and spending less money. To achieve success, you need to map out your goal in detail. For example, if you’re committing to exercising more, you must:
Determine what your workout will be.
Invest in fitness attire and other essentials.
Sign up for a gym, app, or fitness streaming service.
Determine how many days a week you’ll commit to.
Schedule your workouts or physical activities in.
#3 It’s Too Ambitious
If your goal is too ambitious, it will be overwhelming to achieve. You might start off strong, but you won’t be able to keep up. You’re also likely to beat yourself up if you don’t hit your unrealistic milestones.
For example, if your wellness resolution is to lose 15 pounds a month, it’s not realistic. Healthy weight loss is typically closer to 1 to 2 pounds a week. If you have more than 50 pounds to lose, you may lose more per week initially, but progress will slow after the first month or two. Creating micro habits is less pressure, so they’re easier to implement.
#4 It’s Not Your Resolution
Ensure the goal you set is one you want, not something you think you should want. And certainly not one someone else wants for you.
#5 You’re Going It Alone
Without someone else to guide you, cheer you on, and hold you accountable—you’re less likely to succeed. So, identify a relevant mentor, medical professional, support group, coach, therapist, or a friend on the same path.
For example, if you want to eat healthier, work with a registered dietitian.
How Are Micro Habits Different Than Resolutions?
Micro habits are incremental changes to your daily or weekly routine. They’re small but mighty, and they add up over time.
For example, if your resolution is to eat healthier, you might introduce 1 shift a month.
This might include:
Drinking 8 glasses of water per day.
Trying 1 healthy new recipe per month.
Eating 5 servings of vegetables per day.
Tracking your daily sugar intake.
Keeping a food journal.
Eliminating your daily soda intake.
Eating vegan 1 meal a day or 1 day a week.
Pack snacks to eliminate trips to the vending machine at work.
Working with a dietitian to personalize your nutrition.
If you implement these shifts all at once it can be overwhelming. One at a time, and it’s easier
to commit to.
Need Help Identifying Your Dietary Shifts?
The micro habits above activate positive and sustainable change, but all dietary shifts are more effective when they’re personalized. Reach out to Nina’s Nutritional Values today to discuss how to personalize your nutrition to your individual needs.
Here’s to a joyful, happy, and healthful 2024!