January 1 marks the beginning of the new year, with many people adopting the mantra “New Year, New Me.” Whether you’re scrolling through Facebook or chatting with friends over dinner, you may hear a lot about other people’s resolutions — prompting you to think about your own.
Each January, many people set out huge goals. But then life gets in the way, and those New Year’s resolutions are often forgotten a few weeks later.
If this sounds like you, it may be helpful to remember that you don’t have to wait until January 1 to get started on your New Year’s resolutions. You can set achievable and realistic goals — that are good for your health — at any point in the year.
If you’re not sure what goals might be good for 2022, here are 5 New Year’s resolutions you can make before the new year even starts.
1. Cut Back on Screen Time
With many companies making the switch to work from home, you may find yourself spending more time looking at a screen.
It can be hard to finish 8 hours of work at the computer and then switch your brain into “downtime” — especially if downtime is watching a show on Netflix (another screen) or scrolling through social media (still more screen time).
If you want to spend less time on your phone or computer, start with simple switches:
- Establish “no-phone zones” in your house like the bathroom or dinner table.
- Switch out TV time with a screen-free activity like reading a book or listening to a podcast.
- Limit your phone usage before bed. Try leaving it in another room altogether — this may mean you need to get a good old-fashioned alarm clock instead!
2. Carve Out Space for Mindfulness
While it is the season of holiday cheer, it may also be filled with added stressors. But if you find these stresses and anxieties are just a part of your daily life, it may be time to make room for mindfulness.
“Mindfulness is a tool that helps you build resiliency and coping skills, while also decreasing your anxiety, anger, frustration, and stress. Not enough people work mindfulness into their daily routine, yet it can have such an impact on how you handle tough situations,” says Kimberly Joffe, CRNP, Psychiatric Mental Health Nurse Practitioner at Chester County Hospital.
Don’t be intimidated — building mindfulness into your life can be as big or as small a resolution as you make it:
- Start by practicing a basic mindfulness meditation a few times a week.
- Practice yoga or start a yoga routine to help you connect with your mind and body.
- Join Chester County Hospital and Penn Medicine for a mindfulness course.
3. Get Hydrated — Drink More Water
While there’s no one answer to the question “how much water should you drink?” everyone — adults and youth alike — need to drink water every day.
Talk to your provider about how much water you should be drinking, and experiment with these tips to boost your H2O each day:
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Buy a reusable water bottle that you can always have with you.
- Start a journal or log to keep track of how much water you drink each day.
- Give your water a bit of a kick with a sugarless water flavoring or fresh fruit.
4. Keep Your Body — And Your Mind — Active
It’s possible that at some point in your life, you made a goal to “exercise more.” If you weren’t as successful as you would have liked to be, that’s okay.
It can be helpful to start with consistent changes to your daily routine that will allow you to simply move — even if you don’t think of it as “exercise.”
There are even ways to get moving that are COVID-19-friendly and age-friendly that don’t require going to the gym or an in-person class:
- Find a video fitness routine online to do with a friend.
- Schedule stretch breaks — or dance breaks! — throughout your workday to get your blood rushing and your heart thumping.
- Park your car at the back of the parking lot when shopping to encourage you to get your steps in each day.
If you already have a consistent fitness routine, you may make a New Year’s resolution to keep your mind active, too. Your brain is also a muscle that requires exercise and challenges to keep it strong.
Give your brain a workout with activities such as:
- Word games like a crossword puzzle or word search.
- A free class online that can help you learn a new skill, like cooking or painting.
- Playing an instrument — it’s never too late to learn!
5. Practice Positive Self-Talk
When it comes to talking to ourselves, we’re often our own worst critics. Negative self-talk is a bad habit — but, like other bad habits, it’s one that can be broken.
“Practicing positive self-talk is an especially helpful New Year’s resolution that can impact the other goals you set. By practicing positive self-talk, you will be more prepared if you aren’t able to keep every single resolution — without beating yourself up about it. Your compassion muscles will already be built up so you can give yourself some grace and focus on the future,” explains Kimberly.
To start practicing better self-talk, first, ask yourself what kinds of thought patterns you typically have. Do you focus on the negative? Do you fall into the trap of “should”? Are you prone to thinking situations are all-or-nothing? Once you know what kinds of thoughts you’re having, you can identify how best to respond to them positively.
Here are some positive affirmations you can try:
- I am making progress — even small steps add up.
- Even if I didn’t get it right the first time, I’ve learned something for next time.
- I am enough, and I am proud of my accomplishments.
Chester County Hospital Wishes You a Happy New Year
As 2022 approaches, it’s a great time to start thinking about what goals can help you be your healthiest, happiest self — but remember, it doesn’t have to be the new year to make a meaningful health goal.
Don’t be afraid to start setting reachable goals — even if they don’t seem like a lot. Even choosing just one of these healthy New Year’s resolutions can lead to significant changes in your life and in your health.
Do you want to learn more about what health resolutions you can make this year?
Contact a Chester County Hospital primary care provider to help you set reachable health goals.