By Dr. Seleem R. Choudhury

Originally published by the Caledonian Record, Jan. 3, 2019

It’s that time of year again!

The time of year when people start to talk about their New Year’s resolutions, which we make to improve our lives in some way. Various studies have found that health-related resolutions, such as exercising more or eating healthier, are the top goals set each year. Keeping with that trend, the most common aspirations for the coming year in the U.S. are to eat healthier, get more exercise, and save more money, according to a YouGov poll.

We make resolutions during a time when we feel excited by the promise of a fresh start brought by the New Year. But when the festive season is over and we go back to work, keeping up with our new goals can begin to feel daunting and many resolutions are abandoned. This combination can make January feel like the gloomiest month of the year.

Making life-changing health habits is tricky to do at any time of the year, as it can be difficult to incorporate your new habits into your daily life. Data show that the number of people that successfully achieve their resolutions is very low.

So what can you do? I say forget about making New Year’s resolutions. Instead, focus on building new habits one day at a time. Beating the odds means setting a goal that you know you can achieve, breaking the goal down into reasonable steps, and acknowledging small victories along the way.

People typically set New Year’s resolutions that result in a delayed outcome. For example, a delayed outcome of exercising more might be noticeable weight loss after a few months. However, people become discouraged when they don’t see more instant physical results. To improve chances of sticking with and achieving a new goal, data suggests that immediate rewards, such as choosing a fun exercise routine or listening to upbeat music, should be incorporated.

Psychologists believe that we can experience positive health changes by adjusting our habits, which can eventually become automatic. For many years, scientists thought that it took 21 days to make a change or learn a new habit. However, research now suggests that the average time is about 66 days for a new habit to become automatic. As soon as a behavior becomes automatic, the decision-making part of your brain for that action is no longer accessed and you just do it. We automatically perform habits every day, such as making breakfast or brushing our teeth, and we give it no thought.

So, now you’ve got the strategy. What are the best habits to form? There are plenty to choose from, but literature, data, and health providers all agree that the following are great starts:

• Get out and enjoy the outdoors in the Northeast Kingdom. According to various studies, people who live close to a high percentage of green space had fewer anxiety disorders and fewer infectious diseases of the digestive system.

• Sleep more. There is tons of information that support that we should be getting anywhere between seven and eight hours of sleep per night.

• Exercise. Incorporate 30 minutes of moderate-intensity (increased heart rate) aerobic exercise per day, five days a week.

• Drink more water. Hydration has an impact on your physical performance, brain function, and energy level.

• Eat more fruits and vegetables. A study from Harvard People proved that people who eat a lot of fruits and veggies also happen to have lower rates of cardiovascular disease.

It’s clear that willpower alone won’t lead to a healthier lifestyle. Neuroscientists suggest it can be as simple as forming new habits, which require you to stay positive, celebrate the little milestones along the way, and keep a resilient mindset until the new desirable habit has become part of your routine.