A new year…a new beginning? There’s limited research on the success of making New Year’s resolutions stick but setting goals happens all year. Read on…
What the experts say…
Largest study on New Year’s resolutions says add good behaviors instead of dropping bad ones (the research article about this Swedish study – the intro includes the limited research on New Year’s resolutions). Dr. Laurie Santos on making resolutions offers a timely mindset for behavior change in these tough times: be kind to yourself. This 2015 research finds flexibility in exercise ‘routines’ is best. 19 healthy New Year’s resolutions from dietitians is a mix of general and specific goals to consider including try plant-based recipes, think improvement instead of perfection, focus on what you can eat instead of what you really shouldn’t, plan, include a mindful eating approach and more! Worst New Year’s resolutions according to doctors centers around some common themes: following fads, looking for a quick solution, negative body image and vague goals.
Resources and tips…
- A short description of SMART goals (SMART: Specific, Measurable, Achievable, Realistic and Time sensitive) w/examples and a downloadable worksheet – examples provided.
- How to make a Near Year’s resolution stick adds a ‘t’ – SMARTT – Tell a friend.
Other resources…
- Ten Percent Happier podcast Jan. 6, 2021 episode: You’re Doing Resolutions Wrong. Here’s How to Fix It with Dr. Laurie Santos focuses on self-compassion, the pitfalls of willpower, mindful eating. The first 30 minutes focuses on diet/exercise resolutions.
- NPR’s Life Kit: Dec. 29, 2020 episode – Trying to form a habit? Start small (14 minutes) with BJ Fogg, Ph.D., founder of Stanford’s Behavior Design Lab, author of Tiny Habits.
- (‘Simple steps for a healthier mind, body and life’) is hosted by a board-certified nutritionist (MS, LD/N, CNS) and a certified fitness/movement coach. Episodes include ‘homework’ for the listener related to,the podcast theme.
- Start Simple w/MyPlate free app incorporates updated nutrition guidelines/recommendations from the newly released 2020 – 2025 Dietary Guidelines for Americans. Set goals, join challenges, track progress, earn fun badges with the app.
- Apps to help you reach goals (Academy of Nutrition and Dietetics’ Food and Nutrition magazine) are reviewed by RDNs including Marisa Moore, RDN.
- Turn your resolutions into real solutions (1-page PDF).
Of New Year’s Resolutions and National Pie Day…
Making resolutions/setting goals doesn’t have to mean ditching them on National Pie Day (January 23, 2021). Reframe and celebrate with healthy, tasty and maybe some unorthodox ‘pie’ recipes: Crustless Pumpkin Pie and Spanish. A savory pie – mushroom and kale pot pie. Quiche (no crust). Enjoy!