It’s become a cliche to say that New Year’s resolutions don’t work. The gym is jam-packed in January but empty by February.
And it’s true. Health resolutions don’t always stick.
But don’t let that dissuade you from making a resolution (or three) this coming year. Setting an intention is the crucial first step to forming a good habit.
In a moment, you’ll learn 25 health and wellness resolutions to consider adopting at any point during the year. First, though, let’s talk about habit formation.
Forming Lasting Habits from Your Resolutions
The problem with most resolutions isn’t the resolution itself. Most people know that snacking less, exercising more, and prioritizing sleep are worthy wellness goals.
The problem is implementation. It’s easy to say you’ll cut back on sugar but harder to follow through.
So when you make a wellness resolution, make an implementation plan. One study found that writing down an exercise plan increased the follow-through rate by 200 to 300 percent![*]
Other tricks to successful habit formation include:
- Optimizing your environment. If sugar isn’t in your house, it won’t end up in your mouth.
- Starting small. Don’t start with a 10-day meditation retreat in the Himalayas. Start with 5 minutes of conscious breathing per day.
- Rewarding yourself. Did you jog three times per week for a month? Treat yourself to a pair of new sweatpants to reinforce the behavior.
Mind these tips, and you’ll surge towards solidifying your resolution.
25 Health and Wellness Resolutions
Looking for inspiration? These New Year’s resolution ideas will get you started.
#1: Cut back on sugar
The more sugar someone consumes, the more weight they gain.[*] (And the higher their risk for many diseases.)[*][*][*][*] Satisfy your sweet tooth with stevia, monk fruit, and other Keto-friendly sweeteners instead.
#2: Start meditating
Adopting a mindfulness practice can reduce stress and transform your experience of life. Meditation helps you recognize that this moment is all you have.
#3: Limit screen time
Limiting screen light at night will improve your sleep.[*] Set a power-down time (say, 9 PM) and adhere to it religiously.
#4: Consume more whole foods
Whole foods are more satiating and nutritious than refined foods. You’ll find them on the periphery of the supermarket (i.e. meats, fruits, veggies, seafood, etc.).
#5: Spend more time in nature
Can you exercise outdoors? Take a daily walk in the woods? The mental and physical benefits of nature time are worth it.[*]
#6: Stay hydrated
Staying hydrated means drinking to thirst and consuming adequate electrolytes. Your energy levels will notice. Adequate hydration also makes it easier for you to recognize true hunger signals.
#7: Prioritize sleep
Go to sleep at a consistent time for a consistent duration, and you’ll improve nearly every aspect of your health. Somewhere between 7-9 hours per night is ideal for most adults.
#8: Form an exercise routine
#9: Eat more vegetables
#10: Go organic
Organic meat and produce are better for you, the Earth, and the conscious lifeforms living here. Read this article for tips on eating organic without maxing out your credit card.
#11: Practice self-kindness
How can you implement this resolution? Try metta, a form of Buddhist meditation in which you consciously wish yourself (and others) well.
#12: Take omega 3s
#13: Manage your biomarkers
#14: Cook more
Why eat out when you can cook healthier food for less money? Here are some recipes to start you off.
#15: Learn a new skill
#16: Try Keto for a month
That’s how long it takes some folks to become fat adapted. (Able to use body fat for energy.) Check out Carb Manager’s Keto Academy to make this goal a reality.
#17: Lance vegetable oils
#18: More hot and cold
#19: Sit less, move more
Can you try a standing desk? Take a stroll after meals? Squeeze a grip strengthener every half hour? Staying in motion will keep you young.
#20: Reduce alcohol consumption
Exceeding 1-2 daily drinks will impact your sleep, liver, gut, and more. For some, abstinence is the best policy.
#21: Adopt a yoga practice
Yoga checks all the exercise boxes: cardio, strength, flexibility, mobility, and stability. Plus, you feel ten years younger after practicing.
#22: Start intermittent fasting
The key is to start small. Don’t eat between dinner and breakfast (12-13 hours), and work your way up from there (if appropriate for you).
#23: Join a community
Loneliness is a well-documented health hazard.[*] Stave it off by joining an organization—pickleball, book club, bird feather collectors, etc.—that meets regularly.
#24: Schedule more personal time
Protect your leisure by putting it on the calendar. Otherwise, work and life will get in the way.
#25: Track your health
Want to stay accountable to your health and wellness resolutions? Track your progress toward them.
That’s how you enshrine good habits. Every day, you log your behaviors and check things off.
Carb Manager makes tracking your health easy. You can track:
- Nutrition with advanced food logging tech, macro tracking, micronutrient tracking, calorie counting, and much more.
- Exercise (Carb Manager integrates with your favorite fitness apps)
- Intermittent fasting meal plans and regimens
- Glucose, ketones, and insulin
- Your weight
- And much more
Carb Manager is a community, knowledge base, and health coach rolled into one. It’s designed to promote sustainable health changes, not quick fixes.
In other words, it’ll help your New Year’s resolutions stick this year.