#26: New Year’s Resolutions That Work: Personalization and Evidence-Based Strategies

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Do you want 2025 to finally be the year you set and achieve your New Year's Resolutions? Want to avoid the traps and pitfalls that keep most people from the finish line?

In this episode, I will discuss effective strategies for setting and achieving New Year's resolutions, particularly focusing on health-related goals but can be used in any important area of life. I will present to you a six-step approach that includes assessing one's baseline, developing focus areas, setting specific and positive goals, building support systems, and refining resolutions as needed.

This episode will give you a chance to personalize these strategies and are research backed so you'll get the best of both worlds to achieve your goals this year. Below the time stamps are a detailed explanation of each step so you can follow along and listen at the same time.

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Step 1: Assess Your Baseline: Holistically assess and reflect on your life. Take your time here as it will make a huge difference in the later steps. Below are some examples and guidelines for this step.

• How are you doing with the 6 pillars: Exercise, Sleep, Nutrition, Mind-Body Harmony, Exposure to Heat/Cold, and Social Relationships
• Assess Your Risk Factor Profile: Metrics including blood pressure, smoking, weight, diabetes, alcohol consumption.
• Preventive Care: getting screening/vaccines.
• Health Type: Knowing your health type and personalizing this process to you.

Step 2: Develop A List of Possible Areas: Make this list as long as you want as we will prioritize and shorten in an upcoming step.

Step 3: Set Your Goals/Resolutions: Set a small number of the most important goals to you on your list and create them in a positive light with additions to your life rather than negatives to stop.

Step 4: Create Your N of 1 Monitoring Approach: Measure your baseline, start the intervention, and measure progress.

Step 5: Build Your Infrastructure of Support: Get support both from external factors (trainers, friends, etc) along with internal habits and tracking.

Step 6: Refine As Needed: You'll probably find you will need to make adjustments along the way and not only is that completely okay but that is expected.

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Research Mentioned In Episode:

1. New Year's Resolution Marist Poll

2. UK New Year's Study

3. Swedish New Year's Study

4. Health As #1 Intended Resolution

5. Gym Membership Lapse Statistic

6. 2 Year New Year's Resolution Study

7. Resolutions vs No Resolutions Study

8. Positive vs Negative Resolution Study

9. Concern For Others Scoring

10. Refining Resolutions and Slips

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