2024 is just around the corner, and with the new year comes new opportunities, new challenges, and of course, new resolutions as we strive to become a better version of ourselves.
And when January rolls in, we tend to set all these big goals that we promise to commit to all year long. Journaling for 15 minutes first thing in the morning? Sounds easy enough. Working out? Won’t skip a day. But the truth is, those January resolutions can slip right through our fingertips, and before we know it, we’re stuck in a never-ending cycle of starting tomorrow, next month, and so on, until our resolution ends up rolling around to next year.
If this sounds all too familiar, you're not alone. Research says that 80% of people fall off their New Year's resolutions by February. But with Arrae by your side, we have a feeling 2024 is your year. So, let's make this year count with these 10 hot-tips on how to sustain your resolutions and make your wellness a habit this 2024!
1. Set Your Intentions
Take a moment to reflect on your wellness aspirations and set your goals. Write them down on a piece of paper or make a vision board to create a tangible reminder of what you’re striving for. Setting clear intentions solidifies your commitment and helps you stay focused to transform your resolutions into a reality.
2. Start Small, Dream Big
You know what they say… Rome wasn’t built in a day! Setting too many goals at once can be overwhelming and lead to early burn out, leaving us feeling discouraged when we don’t accomplish everything. Start by implementing realistic, achievable microhabits that align with your values and aspirations and build from there.
3. Find a Time & Place
Carve out a specific time and place in your schedule for your wellness habit, because after all, consistency is key. Try habit stacking to establish a sense of structure that helps make whatever you are trying to accomplish a ritual. Find something that you do everyday no matter what, like brushing your teeth or making your morning coffee, and stack your desired habit on top of it.
Here’s some habit stacking examples so you can build your own:
- When you sit down for dinner, think of one thing you’re grateful for that day.
- After your morning cup of coffee, meditate for one minute.
- Once you check your email inbox, write out your top 3 priorities for the day.
- Grab a glass of water or fill your bottle water glass each time you get up to use the restroom.
4. Find Joy in the Journey
Wellness doesn't have to be all sweat and sacrifice. Make your habits attractive with temptation bundling to help you stay consistent. This is when you pair a habit you want to adapt with something that brings genuine joy or that you look forward to doing everyday. When we satisfy a craving we have, dopamine is released in the brain – making the habit more desirable.
Say your goal is to get atleast 5,000 steps in each day. Pair that time with something else you love – like listening to a good podcast, calling your best friend, or walking to a local coffee shop to get your favorite drink.
5. Prime Your Environment
Create an environment that intentionally supports your wellness goals. Surround yourself with reminders that are unavoidable to remove obstacles between you and your goals.
For example:
- Lay out that cute workout set the night before so you’re excited to throw it on in the AM and get your body moving.
- Place a sticky note by your toothbrush that reminds you to take your daily supplements and vitamins.
- Keep your nighttime skincare essentials in your bedside table so you can stick to your PM routine as you binge your favorite Netflix show.
6. Find Your Support Team
Surround yourself with like-minded individuals who share your wellness aspirations. Join a fitness class, connect with online communities like Facebook groups, or encourage your bestie to hold you accountable. Studies show that we’re 95% more likely to succeed with an accountability partner, and having a support system not only keeps you motivated but also provides valuable encouragement during challenging times.
7. Track Your Progress
Celebrate your victories, no matter how small they may seem. Keep a journal or use an app to track your progress and reflect on how far you've come. This not only helps you stay motivated but also provides valuable insights into what's working and what adjustments may be needed along the way.
8. Spice Things Up
Avoid falling into the trap of monotony by exploring diverse wellness activities. From trying new workouts to experimenting with different recipes, keeping things exciting will prevent boredom and ensure that you remain excited about your healthy habits.
9. Rest, Recharge, Reset
Remember that rest is just as important as movement. Prioritize quality sleep, take regular breaks, and indulge in self-care practices that rejuvenate your mind and body. Whether it's a soothing bath, a meditation session, or simply some quiet time to read a book, giving yourself permission to rest and revitalize is essential for sustainable wellness.
10. Embrace Imperfection
Wellness isn't about striving for perfection or following strict rules. It's about finding balance, nurturing yourself, and enjoying the process. Embrace the occasional slip-up or indulgence, and establish your own ‘emergency reserves’ to fall back on for the days when you can’t seem to squeeze in those extra few minutes – like keeping a stash of healthy snacks in your work bag to avoid driving through that fast food line, or downloading an audiobook to listen to as you do the dishes so you still get your pages in.
References:
“52 Realistic Microhabits to Live a Little Better Every Day.” Amardeep, www.amardeep.co/blog/52-realistic-microhabits-to-live-a-little-better-every-day. Accessed 14 Dec. 2023.
Ellin, Abby, et al. “What Is Habit Stacking - and Why It Helps with Behavior Change.” EverydayHealth.Com, 13 Feb. 2023, www.everydayhealth.com/emotional-health/habit-stacking-and-why-it-might-help-your-behavior-changes-stick/.
Hardy, Benjamin. “Accountability Partners Are Great. but ‘Success’ Partners Will Change Your Life.” Medium, Medium, 23 Jan. 2023, medium.com/@benjaminhardy/accountability-partners-are-great-but-success-partners-will-change-your-life-8850ac0efa04#:~:text=Research%20studies%20have%20shown%20that,chance%20of%20success%20to%2095%25.
Kirgios, Erika L., et al. “Teaching Temptation Bundling to Boost Exercise: A Field Experiment.” Organizational Behavior and Human Decision Processes, Academic Press, 15 Oct. 2020, www.sciencedirect.com/science/article/pii/S074959782030385X#:~:text=Abstract,delayed%20benefits%20more%20instantly%2Dgratifying.
Stahl, Ashley. “This New Year’s Set Goals, Not Resolutions.” Forbes, Forbes Magazine, 10 Dec. 2021, www.forbes.com/sites/ashleystahl/2021/12/09/this-new-years-set-goals-not-resolutions/?sh=54ae5b8c1ece.
