Ditch the New Year’s Resolutions and focus on Healthy Intentions for 2024!
By Dawn O’Meally, LCSW-C, P.A.
Most of us have done it. Me included! New year, New you right? The new year is like a blank slate where we can aspire to make positive changes and better our lives. Nothing negative about that for sure, but many people develop New Years Resolutions only to find that they don’t stick to them. That can be a set up for failure. Did you know that research shows that only 8% of people achieve their New Year’s resolutions ? Let’s set ourselves up for success this year and instead focus on cultivating healthy intentions for 2024. Here are some reasons why we want to ditch the Resolutions:
1. Resolutions can be too rigid: Resolutions are often black and white, and don’t allow for much flexibility. This can lead to feelings of guilt and shame if you don’t stick to them perfectly. Healthy intentions, on the other hand, are more flexible and allow for setbacks and mistakes. The all or nothing thinking doesn’t work!
2. Intentions are more positive: Resolutions often focus on what you want to stop doing, such as quitting smoking or cutting out sugar. Healthy intentions, on the other hand, focus on what you want to start doing, such as eating more vegetables, moving your body more, or practicing mindfulness.
3. Intentions are more sustainable: Resolutions are often short-term goals that are difficult to maintain over time. Even if/when you hit the goal, then what? Healthy intentions, on the other hand, are long-term lifestyle changes that can be developed and sustained over time.
Here are some healthy intentions you can set for 2024:
1. Practice self-care: Make yourself a priority this year by carving out time for yourself every day, whether it’s taking a relaxing bath, having tea from your favorite cup, reading a book, doing a craft, listening to music you love, or going for a walk. Sometimes actually scheduling time for yourself will improve the likelihood that doing these things will happen!
2. Move your body: Find a form of exercise that you enjoy, whether it’s walking, running, yoga, Zumba, dancing, kick boxing, water aerobics, etc. Get a coach or trainer if you need support or help to move your body safely. Just get moving and you will feel so much better!
3. Eat more whole foods & hydrate: Focus on eating more fruits, vegetables, whole grains, and lean proteins this year. Experiment and try some new recipes this year. Making small and intentional changes (i.e. track your water intake, include one fruit per day, decrease processed food, pack a healthy lunch, etc.) add up and your health will thank you in many ways!
4. Practice mindfulness: Take a few minutes each day to meditate, practice deep breathing, or simply be present in the moment. There are many apps and YouTube videos that can help you learn how to practice mindfulness. Calming your mind has huge benefits in managing your stress and your overall health.
5. Get more sleep- Sleep is foundational for your mind and body. Make sleep a priority by developing healthy sleep routines (i.e. go to bed earlier, turn off your phone, limit caffeine).
6. Connect with others: Meaningful connection with other people is vital for our wellbeing. Make time for your friends and family, maybe set out to meet new people and make new friends. To accomplish this, Meetup.com is a great resource, for example, to meet people who enjoy getting together to do a social activity. You might explore trying out some new activities through Meetup.com that you have always wanted to try but didn’t have people to do it with. Volunteering, enrolling in a class, joining a church are some other ways to become more social and meet new people.
7. Practicing gratitude to Practice gratitude: Make it a point this year to be intentional about practicing gratitude. This can be accomplished through journaling about things every day to feel grateful about. Try going through the alphabet and identifying something to be grateful for every letter in the alphabet. For example- “A”-I saw a beautiful piece of Art today! It will take you some time to get through the alphabet, but you will intentionally shift your mind and you will feel soooo much better.
Keep in mind that cultivating healthy intentions are not about perfection, but about progress. Give yourself credit and be kind to yourself along the way to cultivating your intentions. By focusing on small, sustainable changes (i.e. baby steps), you can improve your overall health and wellbeing in 2024 and beyond.
