Small Changes, Big Impact: Realistic Resolutions for this New Year

It’s become a tradition for people to ring in the New Year with a list of ambitions and aspirations, or resolutions, in mind. However, these goals are often difficult to achieve as they tend to be vague and focused on the destination instead of the journey. Research shows that the average resolution lasts a little under four months.

Last year, I wrote about the importance of including prioritizing mental health and well-being on that list and provided some ways one could go about doing this. Still, there are so many ways that we can take care of our mental health and well-being every single day. It’s proven that small changes – whether to our diet or our mindset – can have a big impact. Adopting simple habits into your routine can help you accomplish your resolutions this year and improve your total health and well-being.

To help you achieve your resolutions this year and improve your overall health, here are some simple yet life-changing habits you can adopt into your daily routine:

Begin your day on a positive note

Having a routine has, time and time again, proven to be beneficial for a person’s mental health and well-being. So why not ensure that you’re starting off your day on the right foot by implementing a morning routine that sets you up for a productive, healthy day? You can achieve this by setting aside time to read, setting intentions for the day, stretching or doing a quick workout and even making your bed.

For me, I wake up and journal most mornings. I find that journaling helps put my approach to the day front and center. And by answering three simple questions – today I will focus on, today I am grateful for and today I will let go of – I am able to stay aligned and centered on what matters most.?

It is a very easy practice and one that helps me to move through the day with purpose!

Hydrate, hydrate, hydrate

Good hydration is crucial for our holistic health. Dehydration is closely linked to an increased risk of depression and anxiety, and yet about 75% of Americans don’t drink enough water. Staying hydrated can help mitigate some of the risks of these conditions, but it can also lower stress levels, boost your mood and even help improve your brain function, which affects your memory, concentration and decision-making skills. While there’s no one-size-fits-all measure of fluids you should be drinking, it’s recommended you have 11-15 cups a day, depending on your gender. ?

Move your body every day

Physical and mental health are closely intertwined, so it’s no surprise that exercise can play an incredibly important role in improving both. Staying active and moving your body every day releases endorphins and helps reduce stress. It also helps to improve self-esteem and cognitive function. Start by taking a few minutes each day to go for a short walk or get some stretches in (you can even do this while sitting at your desk !).

Eat well

Did you know that the food you eat has an impact on your mood? A diet that primarily consists of nutrient-rich and unprocessed foods, such as fresh fruits, vegetables and whole grains, has been proven to help alleviate symptoms of anxiety and depression. Certain nutrients can further help boost your mental and physical well-being. You don’t have to make big changes to your diet to make a difference. For instance, you can swap out one of your usual snacks with Greek yogurt for a solid dose of protein, or replace sugary beverages with flavored sparkling water to cut down on added sugars.

Prioritize quality sleep

Studies demonstrate that having enough good quality sleep is linked to higher levels of satisfaction in life, while a lack of sleep can increase emotional sensitivity and make you more vulnerable to poor mental health. Better sleep quality can lead to improved mental health. Consider implementing sleep hygiene practices, like going to bed and waking up at the same time each day. Gradually move your bedtime by 15 minutes to start. ?

Stay connected

One study found that the health impact of loneliness is comparable to that of smoking up to 15 cigarettes a day. It’s also associated with an increased risk of heart disease, depression and cognitive decline. Social connectedness can help combat some of this and even reverse it – it’s been proven to lead to a longer life, better health and improved well-being. Make an effort to foster and maintain meaningful connections and build a support system that can lift you up when you’re down. This can be as simple as sending a text to check in on a friend or saying hello to your neighbors when you cross paths.

Find time for what you love

Engaging in hobbies can benefit both your physical and mental health. By taking the time to pursue your passions, you can improve your mood, release stress and even enhance your heart health. It's important to integrate your hobbies into your daily routine to ensure that you can enjoy all the benefits they offer. No matter what your interests are, investing time in doing what you love can help you maintain a healthy and happy lifestyle. I love to be outside, and in Minnesota, that means I often need to bundle up.?But the more fresh air I take in, the better I feel, especially when I’m trail walking with my dog Earl, snowshoeing or skiing.

While these tips are a mere sampling of the ways you can prioritize your mental health, the important part is to recognize that taking charge of your well-being doesn’t have to be stressful. As we step into this New Year, I encourage you to foster positive habits and contribute to your total health and well-being. No matter what you are focused on this year, you’ll be amazed at all that making small changes and incorporating simple daily practices can help you accomplish!