Blog 54: New Year, New Me!
Step by step guide to create lasting resolutions
By Stacey Behm Justiniano, RDN, LDN, CPT
Happy New Year! NEW YEAR, NEW ME! How many times have you said this over your lifetime?.. And how many times did you actually follow through with that laundry list of life-changing resolutions?… Even if you did accomplish a few things on that list, how long did it last?..
As a registered dietitian, I hear these commitments every year as we approach January. “I want to join a gym and become the fittest version of myself” or “I will finally commit to the diet I have been wanting to”. As the New Year approaches, many of us feel a surge of optimism and determination to make positive changes in our lives. However, it’s no secret that sticking to New Year’s resolutions can be challenging. Here’s a guide to help you create lasting resolutions and make 2025 your best year yet. A resolution without a plan is just a wish.
Here is my step by step guide to making successful changes. Grab a pen and paper or open your laptop and let’s go!
- Reflect on this past year
Before we dive into what we want to achieve next year. Pause and reflect on what you achieved over the last year. This can be in relation to anything in your life; health, finances, relationships, academics, travel, and so on. Think about what you feel proud of yourself for. Think about the things you are grateful for. Now let’s think about the things you would have liked to go differently. What did you not achieve this year? Why didn’t you achieve this? Spending this time to reflect on the last year will help you understand what worked for you, where we need improvement, and what we can bring forward to the next year.
- Identify your top 3 focus areas
Here are some examples of focus areas. Choose what is most important to you. These should be things that motivate you, mean a lot to you, and where you want to see positive changes. I recommend narrowing it down to three focus areas so you do not overwhelm yourself.
Examples:
Health: exercise, nutrition, decreasing medications, stress management
Finance: saving money, paying off debt, investments
Personal Development: learning something new, academics, self-care
- Create your SMART GOALS
Clearly defining your goals and breaking them down makes it much easier for you to achieve them. SMART goals are specific, measurable, achievable, relevant, and time-bound. For more info on SMART goals, see Blog Post 32!
- Break Down Big Goals
You don’t eat an entire sandwich in one bite. We have to take bite after bite until it’s done. The same goes for your goals. Let’s break them down so they are easier to digest, manage, and less overwhelming.
Examples:
Big Goal: Run a marathon
Smaller steps: Start by running 1 mile, three times per week. Gradually, increase the distance, follow a structured plan, and sign up for a local race as a practice event.
Big Goal: Lose 25 pounds
Smaller Steps: Find a nutrition professional (Registered Dietitian) for safe and trusted guidance, create an exercise plan, begin making lifestyle and dietary changes.
- Write your resolutions in positive language
Your mindset matters. Writing things in a positive way sets you up for positive change. You will better focus on positive actions as opposed to negative restrictions.
Examples:
Instead of “I will not eat junk food” try, “ I will eat more cooked vegetables and lean protein”
Instead of “I will not waste money” try, “ I will save and invest money”
- Create accountability
How and who will help to keep you accountable to these goals? Is it a friend, coworker, partner, etc? Finding someone to share your resolutions with creates an outside source of accountability. More times than not, we find excuses for ourselves as to why we didn’t achieve something. Having an accountability partner makes you less likely to come up with excuses. You could also track your progress with tools like journals, apps, pictures, and so on. These tools provide both structure and inspiration, helping you stay focused and committed.
- Give yourself grace
As the New year proceeds, it is okay to go back and readjust your goals. Things happen, other things may take more precedence, and setbacks are inevitable. What’s important is that you are able to reflect on what went wrong, reevaluate what needs to be changed, and refocus to continue working toward your goals. Don’t give up!
- Celebrate the small victories
Celebrate your milestones! Recognizing your achievements, no matter how big or small, is an effective way to stay motivated and create positive reinforcement to help continuing towards your goals.
New Year’s Resolutions are about progress, not perfection. Focusing on small adjustments at a time to build lasting change is the key to achieving and maintaining your goals. Embrace your journey, laugh and learn from your mistakes, and allow yourself to adapt and evolve. I hope this guide helps you create meaningful resolutions that you are able to carry out successfully this new year.
Dr. Jake Berman
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