The Smaller the Resolution, the Easier It Is to Stick to It

The year is coming to an end, which means that 2025 is right around the corner. A new year brings new adventures, new beginnings and new possibilities for everyone, but it also brings those pesky New Year’s resolutions. Fortunately, you do not have to reinvent the wheel in terms of your health. Making small steps in your health journey can help you eventually make huge strides.

Why do we make New Year’s resolutions?

People enjoy setting goals, as they can inspire meaningful change, whether it is quitting smoking, reducing alcohol consumption, getting fit or becoming more organized, and the New Year provides a natural opportunity for a fresh start. Setting New Year’s resolutions also taps into the powerful concept of self-efficacy, the belief that by striving for a goal and taking steps to achieve it, we gain a sense of control over our lives. However, following through on those goals is often far more challenging than simply writing them down.

Start small.

“Smaller New Year's resolutions can be more effective because they are more easily achievable and less overwhelming,” said John A. Holets, MD, a family medicine physician at Penn Highlands Family Medicine. “Focusing on manageable goals allows for steady progress, which builds confidence and momentum over time. Unlike grand resolutions that can feel daunting, smaller ones fit seamlessly into daily routines, making them easier to sustain.”

You may want to consider some of the smaller New Year’s resolutions listed below which are categorized by different areas of health.

Mental health:

• Stay off your phone at bedtime. Plugging it in on the other side of your bedroom can help you resist temptation.
• Practice positive self-talk, which can help you cultivate optimism and boost motivation. Examples of positive self-talk include phrases such as, "I’m really proud of myself," "I’m doing great," or "That’s not ideal, but it could be worse."
• Start journaling. Writing down your thoughts and feelings can help you manage anxiety, reduce stress and cope with depression.

Physical health:

• Sit less throughout the day. Take short breaks to get up and move around.
• Park farther away in the parking lot to help you reach your daily step goal.
• Instead of the elevator, take the steps. Before starting any physical health plan, be sure to talk to your primary care provider.

Nutritional health:

• Keep a water bottle near you throughout the day to stay hydrated.
• Eat your greens first. You are more likely to finish all your greens when you are at your hungriest, which might lead to eating less carbs and fat later in the meal.
• Slow down when you eat. Studies comparing eating speeds reveal that fast eaters are significantly more likely to consume more food and have a higher body mass index than those who eat slowly.

How to make your resolution stick.

Although more than four in 10 people make New Year’s resolutions, less than one in 10 sticks to them. Many people set unrealistic goals that lead to frustration, while others make general resolutions but no tangible steps to achieve them.

So how do you make sure that you stay committed and your resolution sticks?

“The best resolutions consist of small, trackable goals that are part of an action plan that accounts for changes and challenges,” said Dr. Holets. “As part of your resolution, make a plan to get back on track if you have setbacks or miss your goal, and give yourself time for your resolution to become habit. Studies have found that it can take more than two months to form a new habit, so be patient with yourself and keep working at it.”

The primary care providers at Penn Highlands Healthcare include internal medicine, family medicine and pediatric practices to cover all ages of life. Having a primary care provider, or PCP, is the backbone of good health. PCPs can be physicians, nurse practitioners or physician assistants who know your health history, recommend screenings and care for you and your whole family through minor illnesses and diseases. To find a primary care provider near you, please visit www.phhealthcare.org/findadoc.