A Better Approach to “New Year, New You”: Your Essential Guide to Improved Wellbeing in 2024
As the holiday season fades, filled with indulgences and festive delights, we stand on the cusp of the new year, contemplating resolutions that often center around healthier choices and mindful eating. The transition from holiday feasts to New Year goals is a familiar dance, a balance between savoring the past and embracing a future of disciplined well-being. But here's the thing: we start off all gung-ho, excited about our goals, and then, well, sometimes they don't stick around for long. It happens to the best of us.
Before I begin, there is most definitely nothing wrong with wanting to upgrade your nutrition, wellbeing, and fitness right after the holidays. This is known as the “fresh-start effect” –a psychological phenomenon that kicks in during significant moments like the start of a new year, a birthday, or even the beginning of a week (1). It's that feeling of a clean slate, where the motivation to make positive changes is at its peak. While utilizing this extra energy can be helpful, I encourage and celebrate health goals at any day, time, or month of the year. But, let’s chat about some strategies to help you see more success and wellbeing than your typical New Year’s resolutions.
The “New Year, New You” Strategy that is Failing You
If you’ve ever set New Year’s resolutions on January 1, only to find the motivation dwindles, eventually giving up by the end of January…you’re not alone! Research shows that most people setting New Year’s resolutions usually end up throwing in the towel by the end of January (2,3). It’s not your fault or your lack of willpower. Resolutions are often too ambitious, too rigid, built with unhealthy motivators, and are attempted without support.
It’s time to change how we make health goals. A way that is more achievable, sustainable, and more supportive of long-lasting habits.
Firstly, there's no great reason to wait for a particular date to kickstart a journey to better health. Especially when focusing on small habit-based goals where massive action is not required. You can start eating slower, choosing to include a veggie at dinner, or drinking more water right away. Embrace the “fresh start” right here and now.
Secondly, many diet-focused goals stem from unhealthy motivators. Instead of emanating from a foundation of love, empowerment, and future well-being, some individuals make diet-focused New Year's resolutions for reasons that aren't particularly healthy. Some drivers for diet-focused resolutions include:
Societal pressures, social media
Guilt from current health status (and comparison)
Desire for a quick fix
Thirdly, the diet-focused goals set are usually unrealistic and unattainable, leading to disappointment, shame, and guilt. There are some experts that believe there may be a correlation between certain diet-focused New Year’s resolutions and decreased overall wellbeing (3). Setting unrealistic goals and feeling disappointed until setting a new unrealistic goal can be a vicious cycle.
An Upgrade to your Diet-Focused New Year’s Resolutions
Opting for smaller, more sustainable changes can pave the way for greater success on the health front. Research suggests that specific types of goals are more likely to contribute to (and not take away from) a sense of wellbeing. Delve into research-backed strategies that can assist you in crafting better health goals, applicable at any point throughout the year.
Get flexible
Flexibility is key when it comes to goals, as highlighted by a 2021 study in the International Journal of Environmental Research and Public Health. The research emphasizes that individuals with more flexible goals tend to experience greater wellbeing over time (3). Goal flexibility, defined as the "ability to view setbacks with equanimity and adjust goal pursuit as required," allows for adaptability in the face of challenges. Adjusting goals in response to difficulties becomes a positive strategy, maintaining a sense of wellbeing and fostering autonomy in relation to oneself and the future.
Moreover, the study delves into the concept of "goal tenacity," which involves persistent efforts in the face of obstacles. Surprisingly, the research reveals that being overly persistent and rigid in how goals are approached can be detrimental to one's well-being. The all-or-nothing mindset that often accompanies excessive goal tenacity can make reaching the goal more challenging and may lead to ditching the goal rather than adaptive adjustments. Furthermore, inflexibility in goal achievement processes is linked to perfectionism, depression, and anxiety (3). The study underscores the importance of not only having flexible goals but also being adaptable in the methods employed to achieve them for sustained well-being.
Focus on the process and positive outcomes
Another published in 2020 found that “participants with approach-oriented goals were significantly more successful than those with avoidance-oriented goals” (1). An approach-oriented goal focuses on achieving a positive outcome versus a negative outcome. Approach-oriented goals include things like increasing cardiovascular exercise to improve heart health, or eating more protein to support lean tissue. As opposed to avoidance-oriented goals, like restricting unhealthy sweet treats to avoid becoming prediabetic.
The study also showed that setting mini goals aligning with the approach-oriented goals over the year significantly increased success (1).
Get support
The 2020 study highlights the significant impact of social support on goal attainment. Individuals with some form of social support, whether from friends or family, were found to be more likely to reach their goals compared to those who tackled their objectives alone (4). Having a supportive companion can yield positive effects, providing encouragement, accountability, and a shared sense of accomplishment in the journey towards achieving personal goals.
Goal inspiration
Check out a few examples below of wellbeing goals that are small, flexible and potential to become sustainable long term.
Smart snacks (most of the time)
Practice intention with building balanced snacks to improve energy levels and provide nutrition between meals. Build several balanced snacks throughout the week that include at least 2 of the following: protein source, fiber source, healthy fat. Some of my favorites include an apple and string cheese, Greek yogurt and berries, or a cutie orange, string cheese, and almonds.
Focus on hydration
Make water a priority, starting first thing in the morning. Drink at least 1 cup of water in the morning before coffee at least several days per week.
Eat mindfully
Eating goes beyond the mere choice of what's on your plate; it's about the how too. By slowing down and truly savoring the aromas, tastes, and textures of your food, you elevate the entire dining experience. Make it a habit to enjoy your meals at a table, steering clear of desks or cars, and ditching devices and screens while eating. Chew your food thoughtfully, and take breaks between bites by putting down your spoon or fork. This practice of mindful eating not only enhances your appreciation for food but also helps you tune in to your body's signals of satisfaction, preventing unnecessary overindulgence (2).
Self-care
Your well-being isn't only determined by reaching health goals; it's also about how you treat yourself and your body. Remember, achieving health milestones doesn't automatically guarantee happiness or make you more deserving of love and kindness than you already are. Right now, in this moment, you are enough, and you deserve respect. Make self-love, self-care, and kindness intrinsic goals, regardless of the challenges or discouragement you may face (5, 6).
Remember, you are the one most able to feel gratitude and appreciate yourself every day, regardless of whether you achieve other goals or not. Practice kindness with yourself. Keep listening to and respecting your body…no matter what(5, 6).
Final thoughts
How we choose and build our health goals is a major determinant of how long we will stick with the goal, their impact on our wellbeing, and the measurable success we see.
Navigating challenges on our well-being journey is a given. It's essential to cultivate patience and avoid being overly critical of ourselves. By incorporating flexibility into goal-setting and achievement, focusing on positive objectives, and seeking support, we can enhance health and well-being consistently throughout the entire year. Embracing these strategies not only improves your overall wellness but also lays the foundation for building sustainable habits.
Ready for action? Don’t wait. No better time than the present to set attainable goals for an improved wellbeing.
Do you need guidance and support when it comes to setting yourself up for success with your health- and diet-focused goals? As a Registered Dietitian Nutritionist, I’d love to help. Let’s chat!
Not sure where to start? Check out my 52 Habits for 2024 E-book to upgrade in 2024!
References
(1) Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PloS one, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7725288/
(2) Harvard T. H. Chan School of Public Health. (2019, January). Re-thinking your New Year’s resolutions. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/2013/12/20/re-thinking-your-new-years-resolutions/
(3) Dickson, J. M., Moberly, N. J., Preece, D., Dodd, A., & Huntley, C. D. (2021). Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing. International journal of environmental research and public health, 18(6), 3084. https://doi.org/10.3390/ijerph18063084
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8002459/
(4) Pychyl, T. (2009, February 8). Approaching Success, Avoiding the Undesired: Does Goal Type Matter? Psychology Today. https://www.psychologytoday.com/ca/blog/dont-delay/200902/approaching-success-avoiding-the-undesired-does-goal-type-matter
(5) Canadian Mental Health Association. (2022, December 7). Rethinking your New Year’s resolutions. https://cmha.ca/news/rethinking-resolutions/
(6) Bradley, G. (n.d.). 7 New Year's Resolutions That Will Actually Make You Feel Good. National Eating Disorders Association. https://www.nationaleatingdisorders.org/blog/7-new-years-resolutions-will-actually-make-you-feel-good
