{"id":4771,"date":"2018-02-07T00:00:00","date_gmt":"2018-02-07T00:00:00","guid":{"rendered":"https:\/\/prd-www.mccdn.io\/vitals\/?p=4771"},"modified":"2025-10-30T23:45:43","modified_gmt":"2025-10-30T23:45:43","slug":"having-trouble-new-years-resolutions-choose-habits","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/having-trouble-new-years-resolutions-choose-habits\/","title":{"rendered":"Having trouble keeping your New Year\u2019s resolutions? Choose habits instead","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p>If you make New Year\u2019s resolutions, do you stick with them?<\/p>\n<p>If you do, that\u2019s great news \u2014 many people don\u2019t make it past the first few weeks.<\/p>\n<p>If it\u2019s a challenge, don\u2019t fret \u2014 there\u2019s another approach to making life changes that could be more effective.<\/p>\n<p>Colleen McMeen, RD, CD, a wellness dietitian at the <a href=\"https:\/\/updates-www.mccdn.io\/about\/health-equity-belonging\/center-for-health-equity-wellness\/\">MultiCare Center for Health Equity and Wellness<\/a> recommends starting new habits over goals\/resolutions.<\/p>\n<p>The difference between the two is that goals have endpoints, whereas habits are intended to be permanent changes in our behavior.<\/p>\n<p>Goals rely on willpower. It\u2019s common to revert to past behavior after a goal is reached \u2014 for example, going back to poor eating habits after restricting certain foods for a time or losing a set amount of weight.<\/p>\n<p>Habits can become automatic and long-lasting if you choose them thoughtfully and engage in them long enough.<\/p>\n<p>So, how do you develop a new habit?<\/p>\n<p>\u201cIn order to maintain your best health and meet your nutrition and activity needs it\u2019s important that your plate, movement and lifestyle are fulfilling, satisfying and enjoyable,\u201d she says.<\/p>\n<h2><strong>Explore the \u201cwhy\u201d behind the habits you want to change<\/strong><\/h2>\n<p>Being clear on your \u201cwhy\u201d helps when motivation to change starts to wane. It may help to keep your reasons front and center by writing them down or making them visible in your daily life \u2014 think calendar sticky notes, screen savers or kitchen artwork.<\/p>\n<h2><strong>The \u201cwhat\u201d of your goal should add rather than subtract<\/strong><\/h2>\n<p>Focus on adding something to your routine, rather than taking away something so you don\u2019t feel like you are depriving yourself. For example, add half of a can of fruit to your salad or meal at dinner.<\/p>\n<h2><strong>Here\u2019s the challenging part: the \u201chow\u201d <\/strong><\/h2>\n<p>Start small. Add a new habit with a doable action item. Add two to five minutes of activity or five sit-ups or push-ups every day before lunch and gradually increase the number. Want to do meal planning and weekly menus? Start by making a weekly grocery list.<\/p>\n<p>Make it memorable by linking it to another habit (called habit stacking). For example, after grocery shopping, fill a couple of pitchers in the refrigerator with fruit-infused water. Do stretches while you brush your teeth.<\/p>\n<p>Change your environment to make the new habit the easier choice. Have cut produce ready to grab in the fridge, stock your car with water and a small baggie of peanuts \u2014 and your walking shoes. Add a favorite book to the coffee table and move the TV remote across the room.<\/p>\n<p>Make it enjoyable! Go for a walk three times a week after dinner or on your way home. It can be for five minutes or 30 \u2014 you decide for how long. Add in another activity to make it fun whether that\u2019s viewing the neighborhood architecture, saying hello to a neighbor on the way, walking with a friend, or listening to music or an interesting podcast.<\/p>\n<h2><strong>The human \u201coops\u201d factor<\/strong><\/h2>\n<p>Build in accountability to keep yourself on track. If numbers and data help you thrive, make a chart; if you like to talk with others, ask for a weekly check-in with a friend. This helps you to track your behavior, see your progress, identify barriers and overcome setbacks. Check off your progress each time and get that dopamine hit!<\/p>\n<p>Keep your new habit prioritized but in balance with the rest of your life. There are many facets of life that we need to pay attention to \u2014 don\u2019t let any one of them consume all your energy.<\/p>\n<p>If you miss a day, smile forgivingly and jump back into the new habit the next day.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>Habits rewire our brain to act in a new and different way.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":123,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[127],"tags":[],"class_list":["post-4771","post","type-post","status-publish","format-standard","hentry","category-healthy-living"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Having trouble keeping your New Year\u2019s resolutions? 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