Did you know that the second Friday in January is known as “Quitters Day?” That is a day when a statistically large number of people give up on their New Year’s Resolutions.
Now, if you’ve been following me, you know that I’m not a fan of New Year’s Resolutions – but I am aware that many people have made important commitments to themselves, usually to get healthier.
Let’s see if there is any way to help you to build on your success so far by talking about some pitfalls – and solutions:
Pitfall:
You made a resolution to make a change you simply aren’t ready to make.
Solution:
That’s actually fine. New Year’s is just a date on the calendar. Give yourself permission to stop forcing yourself. You can also do this when the time is better for you. That’s not quitting. That’s self-care.
Pitfall:
You made a resolution that is so vague, that you can’t even tell if you are making progress (“Get fit in 2023”)
Solution:
Measurable success is important. Refine the resolution to something more measurable and achievable: For example, change “Get Fit” to “My first goal for 2023 is to join a local “couch to 5K programme” When you accomplish that one, build on it with a new goal measurable goal, such as joining a local ParkRun on a regular basis.
Pitfall:
You made a resolution that is too severe for you. “I’m giving up drinking” or “I’m going vegan”
Solution:
Back right up to why you made that resolution. For many, it would be more reasonable to start with a more realistic goal such as sticking to low-risk drinking guidelines or going meatless 2 evening meals a week.
Pitfall:
You made a resolution to get healthy – but you can’t afford it.
Solution:
Wellness is a multi-billion € global industry. However, wellness does not come from a store. Skip the unnecessary supplement or protein shakes, smoothie mixes, detox teas, or expensive membership/equipment.
Get healthier on a budget with 2 hacks:
One nutrition on social media: un-follow wellness influencers that promote products or endorsements and instead follow INDI/CORU registered dietitians (check their websites for credentials) for small day-to-day improvements. Many have great websites.
Two: Check out County Sport partnerships, and free sponsored programmes such as #EveryStepCounts, #UnderTheLights, or ParkRun. You could also ask about local free or low-cost activities on your community social media page.
Your GP is also a great source of support here, including if referral to your community dietitian may be indicated.
Pitfall:
You made a resolution that you simply can’t do – commonly because there is no time, no household support.
Solution:
Start with the household support. Get other people on board with supporting your healthy habit and helping you find the time.
Pitfall:
You made a resolution related to substance use and the cravings are just too much.
Solution:
Talk to your GP, pharmacist, or a certified lifestyle medicine physician. Addiction is real and most patients need support.
Pitfall:
You had one set back and now it’s over. Can’t continue. No point. Try again in 2024.
Solution:
All or nothing approach is a common thought trap. Resolutions aren’t about perfection. A mistake today doesn’t undo what you did yesterday. Carry on. Sin é.
Pitfall:
Your resolution was to “get healthy” and you’ve Googled everything from exercise plans to new diets. And you’re doing all of it. It’s frankly exhausting.
Solution:
Too much change at once doesn’t work. Pick one or 2 things to start and build from there.
Pitfall:
Your resolution was to lose weight but it’s not working.
Solution:
Obesity is a complex disease and treatment often is more than “eat less, move more”. Commercial slimming programmes boast amazing testimonials and shiny ads – but are designed to lose only a few pounds – not to treat obesity or patients with weight-related complications. Get expert help: start with your GP. Other recognised experts that you can start with include INDI/CORU registered dietitians, certified lifestyle medicine physicians, or referrals to consultant endocrinologists or consultant bariatric surgeons.
Pitfall:
You’re really not sure why, but it’s just not working. It’s the end of the day again, and you meals were whatever you could grab on the way home and there was no time to do anything else.
Solution:
Organisation is more than half the battle. Meal prepping and planning is not an easy skill but if you can do that, everything else get’s easier. Start with just adding in the habit of meal planning and prepping and see where they leads you. Likewise, start by scheduling just one active time during the week (one short walk on a Sunday, for example) and build on that after that is part of your new routine.
Pitfall:
Your device is driving you demented. The app notifications. Your health score. Rankings. Sleep statistics. Step numbers. Calories consumed. Weigh-ins. Food logs. More notifications. What – now your pulse is too fast?
Solution:
Take it off. Turn it off. Seriously. You’re welcome.
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