I’m not a big fan of New Year’s Resolutions. Most resolutions are well intentioned but don’t lead to lasting change. Setting small realistic goals works much better for real change. Here are some tips to keep in mind as you begin the new year and set goals for yourself.
Would you like to feel confident and have more energy in 2020? If the past year hasn’t gone quite as you planned on the health and wellbeing front, the New Year is a great time to think about where you’d like to be – both this time next year and much further down the line. Here are some tips for setting some goals that will move you along the path toward the best version of yourself, and some key areas that you may want to focus on.
Setting Health and Wellness Goals
It’s not “all or nothing”. When we set health goals, it’s often all-or-nothing. You might start off with the best intentions but it’s often unsustainable in the long term. If you don’t exercise much to begin with, resolving to work out every single day can be a bit too much. Meeting in the middle at 3 workouts per week is something you can stick with even when life gets busy. You don’t necessarily need to commit to hours of gym workouts either. Find a fun activity that you will enjoy like hiking, tennis, pickleball or martial arts. Consistent walking is one of the best exercises to keep us active and mobile as we age.
SMART goals. SMART stands for Simple, Measurable, Achievable, Realistic and Time-bound. Keep these in mind when you’re setting health and wellness goals. Be sure to factor in your current health situation and what you might realistically be able to achieve without changing your lifestyle beyond all recognition or compromising your health. You may want to set long term goals for the year but break those down into small manageable monthly goals. Step by step, you’ll reach your larger goals.
Be patient. You won’t reach your goals overnight but keep reminding yourself that every little bit of progress you make will start to add up over time. True, sustainable healthy habits take time to implement and become part of our daily existence. Be patient with yourself and take the smaller steps that lead to real change.
Health and Wellness Goal # 1 – Sleeping Well
How much sleep do you get in the average night? If it’s not the recommended 7-9 hours, make sure one of your goals includes getting a good night’s sleep – especially the deeper, more restorative stages of sleep. Ideally, you want to be spending around 20% of your sleep in a deeper stage of sleep but this can be much lower if you wake up a lot during the night.
Lack of sleep can make you more likely to develop a host of health problems and it can also be a risk factor for cognitive decline. Here’s a scary thought … every cell and tissue in your body benefits from adequate sleep, according to the National Institute of Neurological Disorders and Stroke. Cardiovascular disease, diabetes, high blood pressure and obesity are just a few of the problems that can stem from poor sleep.
Not getting enough sleep is also a factor in weight gain. It disrupts your levels of key hormones, particularly ghrelin and leptin. These hormones control your appetite, with ghrelin telling you when you’re hungry and leptin stepping in when you’re full. When they’re imbalanced after poor sleep, it’s no great surprise that it triggers overeating. In the long run, leading to weight gain.
If your sleep could be better, make sure that 2020 is the year that you commit to better night time routines. Better sleep will help protect you against the health risks associated with chronic insomnia and can be a secret weapon in keeping your weight in check.
Health and Wellness Goal #2 – Social Interaction
Do you ever feel lonely? If the answer is “yes”, it’s time to make social interaction another wellness goal for 2020. It’s very possible to feel lonely and isolated even if you have a good support network around you. Loneliness is linked to higher levels of inflammation that can then pave the way for chronic health problems.
If you feel occasional loneliness, make a pact with yourself to get out and meet new people as part of your 2020 wellness goals. Whether that involves signing up for a new fitness class or joining a book group, look for new opportunities for social interaction. Make more time to reach out to friends and family to become more connected.
Health and Wellness Goal #3 – Gratitude
You might have heard of gratitude as a major trend in self-care but you may be less aware of the potential health benefits. According to research from UC Davis, people who express gratitude on a regular basis are happier and have less physical health problems. Gratitude and positive attitude also reduce cortisol levels and biomarkers of inflammation.
Jot down 2-3 things you’re grateful for every morning or evening. Keeping a gratitude journal has been shown to reduce perceived stress. The 5 Minute Journal book or app is a quick, easy way to be consistent with this habit. Practicing gratitude and positivity will improve both your physical and mental wellbeing.
Health and Wellness Goal #4 – Random Acts of Kindness
Performing random acts of kindness for other people is another great goal for 2020, especially if you’re committed to improving your happiness.
In a study from Oxford University, performing acts of kindness was linked to slightly higher levels of happiness and life satisfaction. Resolving to carry out at least one act of kindness per week can help with this.
What does 2020 hold for you? Set some reasonable, practical, achievable goals in bite sized pieces. Be consistent but not perfect. Remember the 80/20 rule and that life happens. Be kind to yourself. Be vibrant, energetic and happy.
Happy New Year!