Create Sticky-ness!

January 15, 2025

Does this sound like you? “Whoops! It’s already half way through January and I’ve abandoned my healthy eating resolution. Why can’t I stick to my goal?” You aren’t alone. In fact, of those that made New Year’s resolutions in 2024, only 9% maintained their resolution for the year. (Kudos to those folks!) 23% of adults quit their New Year’s goals by the end of the first week of January, and by the end of January that number jumped to 43%. Yikes! Statistics can sometimes be scary or even create a deterrent…why start if I’m just likely to fail? No no, this is not the attitude I want to have as I move forward though 2025!

Ok, one more interesting statistic…79% of New Year’s goals are about improving health such as increasing fitness levels (48%), boosting mental health (36%), and improved diet (32%). These are for folks who have actually reported they made a New Year’s resolution. There are many people that don’t state they made resolutions, but intend to make healthy changes and improvements. As I age, I’ve become more concerned with my long-term health prognosis. I want to do what I can now, to mitigate health issues as well as live my best life. I want the energy that comes with good health. I’m not stating a desire that is new or so different from other people’s interests. The bigger question is about how to go about giving myself the best chance to live my healthiest life? What should I do so i will stick to my resolution? I love a good plan!

Strategies for Stick-To-It Success

Own it. What specific area of your health are you interested in improving? Write it down. Post it where you see it every day. Say it out loud.
Identify specific steps necessary to achieve your goal. If you want to lose weight, what do you need to change in your diet to achieve your goal? If you want to exercise more, how many days per week do you want to exercise? Write it down.
Scale it. Choose a goal that is achievable and break it down into smaller incremental targets. You can always adjust as you make progress. In fact, studies show smaller achievable goals produce better results, thus providing continuing motivation.
Journal it. Studies have shown that journaling significantly improves your chances of achieving your goals. It can help you identify what you truly want to achieve, provide a space to examine any challenges, regroup when things don’t go according to plan, encourages accountability and reinforces your commitment. It’s a safe space to approach tough issues as well as celebrate wins. Check out this source for journalling tips.
Plan it. How are you going to achieve your plan? What tools can help you? Be specific: plan your meals, calendar your exercise, set a time for meditation, clean out the junk food and update your DinnerTime Pantry Manager. Do your research. Once again, write this down.
Line up your support team. Working out with a buddy keeps you on track. Same goes for weight loss. You can even utilize online resources to workout with your faraway friends.
Love yourself. It’s not about what other people think. All that matters is how you feel about yourself and your achievements. Many people get in their own way by allowing self-doubt. You have a goal, a plan and a team. This is yours!
Reward yourself. When you plan your goals, plan a reward for when you hit a certain achievement. For example, when you hit your monthly exercise goal, treat yourself to a new pair of workout leggings. You’ll feel energized and motivated to continue.
Share with others. Feeling great about your recent weight loss? Help out a struggling friend by sharing easy and tasty lower calorie recipes. Let DinnerTime help you find more healthy recipes that everyone will love. Better yet, get together to make a few of the dishes. Support of friends is a powerful energy boost!