Most New Year’s Resolutions are destined to fail. And although that might not be what you want to hear as you carefully craft your list of ways you hope to improve your life starting in January, it’s a truth that gets proven year after year for millions of people.
“Resolutions are almost impossible to stick with,” says Dr. Natasha Adams-Denny, Atrium Health Women’s Care Creek Pointe OB/GYN. “And they can cause you to develop a lot of guilt and resentment toward yourself if you aren’t doing as well as you want and then slide back into old habits.”
Still, the beginning of the year does seem like a good time for a fresh start, particularly when it comes to your health. That’s why people often vow to lose weight, drink more water, exercise more, and get better sleep starting on Jan. 1.
“Any time you want to do something that improves your health, it shouldn’t be a chore. It should be something you want to do,” Dr. Adams-Denny says. “Also, if you say to yourself ‘this is what I’m going to do’ and you actually do it, it’s such a great feeling.”
Her advice? Start small.
“Try doing something for just three days,” she suggests. “Three days is very attainable. For example, you could try cutting back on sugar for just three days. It might be hard for the first two days, especially if it’s something you really crave, but soon it will start to become something automatic.”
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Dr. Adams-Denny says it takes between 21 and 40 days to form a true habit. And since broad, drastic New Year’s Resolutions can be hard to keep up, she has a few suggestions for simple habits you can begin in the new year.
• Drink more water
Start by placing an 8-ounce cup or bottle of water on your nightstand each night.
“Set an alarm and when you wake up, drink that full cup or bottle before your feet even touch the floor,” she says.
• Exercise more
Parents often have a hard time fitting a full workout into their busy schedules. But even on days when you can’t hit the gym, you can sneak in a quick sweat sesh.
“Try doing 25 squats while you are brushing your teeth,” Dr. Adams-Denny suggests. “You have to brush your teeth every day, so you might as well do a little something else while you do it.” If you’re nervous about heading into a packed gym at the beginning of the year, Dr. Adams-Denny suggests trying at-home workouts like YouTube videos or even climbing the stairs. “You don’t need a treadmill or a bike — you can just walk around the house,” she says. “Even that will help clear your mind, increase blood flow and release endorphins.”
Short on time? Dr. Adams-Denny says all you need is eight to 10 minutes to get the blood pumping.
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• Cut back on sugar
One easy place to look when trying to cut out the sweet stuff: your morning cup of joe.
“Start decreasing your coffee by one sugar and then go down from there,” Dr. Adams-Denny suggests.
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• Build in quiet moments
Meditation and prayer are two ways to spend some time alone with yourself in the midst of the chaos of the day. Dr. Adams-Denny suggests making this quiet time part of your morning routine — even if it’s just five minutes.
Tips for success:
Dr. Adams-Denny has some tips for making your new healthy habits stick all year long:
• Tell friends or family what you’re doing for accountability. You could even start a group chat for check-ins like “Have you had enough water today?”
• Pick something you can do together as a family. For example, if you’re trying to be more active as a family, you could go on walks together or play a game of kickball.
• Make a list. Dr. Adams-Denny suggests keeping a book or notepad next to your bed and writing down three things you want to accomplish that day. Then in the evening, you can cross the items off if you did them.
Ultimately, making rigid resolutions might cause more harm than good. But implementing healthy habits is something you can do any time of year. A great first step is talking to your care provider. If you need help finding one, visit www.atriumhealth.org/findanobgyn and schedule an appointment.
Dr. Adams-Denny is board certified in obstetrics and gynecology (OB/GYN). She specializes in laparoscopic hysterectomies and hormonal management of menopause symptoms. Dr. Adams-Denny is married to a transplant surgeon, Roger Denny, and they have 2 children. They love traveling the world as a family and exploring different cultures. She also enjoys listening to medical novels and biographies. She is the site-based medical director at Atrium Health Creek Pointe OB/GYN and Union OB/GYN Monroe.
