goals

New Year, New Habits: Resolutions for Lasting Change

a montain

How many times have you made a New Year’s resolution only to realize that it is the same unsuccessful one you choose almost every year? My New Year’s resolution has been to live a healthier lifestyle for countless years now. Every January, I tell myself that I will buy a gym membership, subscribe to fitness apps, and buy things that I think will help me reach this goal. In reality, I do not need any of those things right now. I end up wasting my time, energy, and money to achieve this never-ending goal. This year, I decided to take a different approach to my New Year’s resolution by developing healthy habits. But setting new routines and habits is highly challenging. I realized that I need to work on lifestyle changes to reach that New Year’s resolution rather than just setting one goal for the year and not making a realistic plan for myself.

Starting Small:

A study conducted in the United Kingdom examined how long it takes to form healthy habits. They found that adults take an average of around sixty-six days to form a habit, so understand that it takes a little over two months to stick. I don’t think I have ever made it through January without letting go of my New Year’s resolution! The key to forming a habit is the consistent repetition of the behavior. This habit doesn’t have to be a considerable commitment. Adding too many changes in your life will make it difficult to achieve lasting change. For example, instead of forcing myself to go to the gym for an hour, I will go for a 30-minute walk while listening to my favorite podcast. Or I could start drinking one extra bottle of water each day. Setting small, achievable goals is more realistic when building momentum. What is one small change you could make to help you reach your goal?

Maintain Consistency Without Self-Criticism:

Nobody is perfect, and everyone has setbacks in their journey. Try your best not to get discouraged if something does not immediately work for you. Every challenge is an opportunity to learn and grow! Keep trying or try something new that works for you. Think about why you set that goal in the first place. Was it for you, or was it for someone else? Researchers found that people who set goals for themselves are more likely to accomplish them rather than goals set for someone else. Find something you want to do for yourself, and you will be more motivated.

Remember to start small. Find one or two things you can change to reach your overall goal, and why not make it fun? Find an accountability partner you trust who can lift you up when things get tough. Try these things for at least sixty-six days and see what changes can happen if you put your mind to it. I hope you will join me in reevaluating our New Year’s resolutions in a way that works best for you. Remember to care for yourself while reaching your goals and avoid getting discouraged. The new year is for new beginnings and goals, but do not forget to recognize everything you accomplished in 2024. The 2025 New Year will lead to an even more incredible you!

Written by: Emma Horstman, Extension Educator, Family and Consumer Sciences Paulding County

Reviewed by: Katie Schlagheck, Extension Educator, Family and Consumer Sciences Ottawa & Sandusky County

Sources:

Arlinghaus, K.R. & Johnston, C.A. (2018). The Importance of Creating Habits and Routine.         

https://pmc.ncbi.nlm.nih.gov/articles/PMC6378489/

Jimenez, G. (2024). Slipping on Your New Year’s Resolution? Science Tips to Get on Track.

https://www.scientificamerican.com/article/slipping-on-your-new-years-resolutions-science-tips-to-get-on-track/

Cultivating Health. (2022). 7 Tips to keep your New Year’s resolution

https://health.ucdavis.edu/blog/cultivating-health/7-tips-to-keep-your-new-years-resolution/2022/12

Where Hope Blooms

purple crocus with the quote: "where flowers bloom, so does hope." by Lady Bird Johnson

One of the earliest and most-welcomed signs of spring are the flowers who have persevered through the winter. As colder temperatures subside and give way to spring, crocuses respond by pushing new shoots up through the earth and opening their cheery blossoms. A bright purple crocus bloom against a backdrop of snow or last year’s fallen leaves is a picture of resilience in the face of difficulty. This can remind us that there is always potential for change and growth, even during difficult times. In order to bring about positive change in our culture, or ourselves, we begin with hope.

Fostering hope has been shown in various research studies to help decrease symptoms of depression and improve mental health, self-esteem and the ability to function with a chronic illness. In a study of older adults, hope was linked to better physical and mental health and health behavior outcomes.

To better understand what hope is, we can look at the science behind it. Researcher Chan Hellman from the University of Oklahoma’s Hope Research Center has explored the components of hope and found 3 distinct ingredients: goals, pathway and agency. Goals are the thing we are striving for and become the cornerstone of hope. Pathway is the ability to identify routes toward goals and to find new pathways (problem solve) around obstacles, if necessary. Agency (willpower) is the ability to sustain motivation to move along these pathways. Hellman asserts: “Hope is the belief that your future will be better than today and you have the power to make it so.” No matter the difficulties we may face, hope is accessible to each and every one of us. Unlike optimism, which is simply the expectation of a better future, hope is action-oriented and a skill that can be learned.

To foster hope in your life, you may need to re-frame your thinking and form new habits. Hope experts recommend these tips:

  • Break goals into smaller chunks so they are more manageable.
  • Stay connected. Hope is a social gift. It is not something that happens in isolation within us. It happens in relationships with each other. We should be more intentional in our social connections. Our connectedness with others or with something greater than ourselves is one of single best predictors of hope.
  • Celebrate small successes. It is important to acknowledge and celebrate what you have accomplished to boost your willpower to reach the next small goal.

At the heart of change is our ability to understand the way things are right now in our lives… and that we can begin to imagine the way things could be. This is where hope is born. So, when you see early spring flowers, let them remind you to hold on to hope and believe that things will get better, and the courage to take some action to bring about change.

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Reviewer: Erin Ruggiero, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Medina County, ruggiero.46@osu.edu

Sources:

Abramson, A. (2024). Hope as the antidote. Monitor on Psychology, Vol. 55 No. 1. American Psychological Association. Retrieved from : https://www.apa.org/monitor/2024/01/trends-hope-greater-meaning-life#:~:text=Along%20with%20improving%20mental%20health,28%2C%202020.

Long K. N., Kim E. S., Chen Y., Wilson M. F., Worthington E., Jr, VanderWeele T. J. (2020). The role of hope in subsequent health and well-being for older adults: an outcome-wide longitudinal approach. Global Epidemiology. 2, 100018. https://doi.org/10.1016/j.gloepi.2020.100018  

Steffen, L.E., Cheavens, J.S., Vowles, K.E. et al. Hope-related goal cognitions and daily experiences of fatigue, pain, and functional concern among lung cancer patients. Supportive Care Cancer 28, 827–835 (2020). https://doi.org/10.1007/s00520-019-04878-y

The Most Important Promise You Will Make

I have lost track of how many diets I’ve started. How many Mondays were going to be a “new start”. How many “cheat meals” I’ve indulged in, or the number of times I’ve promised myself that I would make it to the gym and then didn’t.  Infinity.  Inner talk like this has been a habit of mine for several years.  I think and talk about goals I’ve set and new routines I want to try but then when it comes to doing it. . . . You know the story.

Silhouette of businessman holding target board

Let’s all take a minute and admit; self-improvement is hard.  Say it out loud if you want because it’s true and it deserves to be acknowledged. 

Often, we go out of our way to keep a promise that we made to a friend or family member, but we think nothing of breaking a promise we’ve made to ourselves.  Promises we make to ourselves are just as important as the promises we make to others.  Forbes referred to these in 2020 as “the most important promise you’ll make.”

With the new year starting did you make a promise to yourself? Was it to exercise or walk more? Maybe your promise was to eat more fruits and vegetables?  Are you trying to reduce the sugar you consume each day? Whatever that promise was that you made to yourself- we want to help you keep it!!

Here are a few strategies to help you reach your goal successfully:

 Don’t just talk about your goal, plan HOW you can meet it. Start with a small goal.  Aim to drink more water every day or add one fruit and veggie to lunch and dinner. It can be easier to add a habit than to take one away. When that goal is conquered, set another. Have a goal that is measurable and specific.  Having steps will help you achieve your goal. Consider telling a friend and inviting them to join you. There can be power in being accountable to someone and having their support. Having a friend join you in achieving your goal can help you feel motivated while being consistent.

2022 Goal, Plan, Action checklist text on note pad with laptop, glasses and pen.

Be honest with yourself as you go through this process. Be honest about what your actions are and how they relate to your goal. Are the little things you are doing every day supporting your goal steps? Examine your time and abilities. Be realistic and set yourself up for success instead of failure.

Lastly, be positive.  We can be so hard on ourselves when we miss a step or take a small detour. Recognize a failure or a setback as an opportunity to learn. Take that lesson and move on, don’t throw your goal away because of a mistake or bump in the road. It might not hurt to forget that self-improvement is a lifelong journey. I love the quote by Thich Nhat Hanh reminding me “Yesterday is already gone. Tomorrow is not yet here. Today is the only day available to us; it is the most important day of our lives.”  Work on that promise to yourself today.

Written by: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension Miami County.

Reviewed by:  Lisa Barlage, Family and Consumer Sciences Educator, Ohio State University Ross County.

Sources:

57 thich Nhat Hanh quotes on mindfulness (to live a more meaningful life). Develop Good Habits. (2020, November 17). Retrieved January 26, 2022, from https://www.developgoodhabits.com/thich-nhat-hanh-quotes/

Blaschka, A. (2020, December 14). How to keep the most important promise you’ll make. Forbes. Retrieved January 26, 2022, from https://www.forbes.com/sites/amyblaschka/2020/12/15/how-to-keep-the-most-important-promise-youll-make/?sh=66a64964127c

Centers for Disease Control and Prevention. (2021, April 23). 3 reasons to work out with a friend. Centers for Disease Control and Prevention. Retrieved January 26, 2022, from https://www.cdc.gov/diabetes/library/spotlights/workout-buddy.html

Jantz, G. L. (2016, May 16). The power of positive self-talk | psychology Today. Retrieved January 26, 2022, from https://www.psychologytoday.com/us/blog/hope-relationships/201605/the-power-positive-self-talk

Treber, M. (2014, January 17). Set a wellness goal for the New Year. Live Healthy Live Well. Retrieved January 26, 2022, from https://livehealthyosu.com/2013/01/07/set-a-wellness-goal-for-2013-4/