Resolutions for 2025
Are you someone who typically makes New Year’s resolutions or avoids them? Even if you avoid them at all cost, keep reading! We have some small ideas that are very attainable to improve your health in 2025. Here is our list of big and small suggestions for a better you in the New Year.
New habits can be very hard to stick with long term. It is important to start small and ask yourself what you would be most likely to stick to on a tough day. Use this as your baseline for establishing a new habit that you can keep for the year or even better a lifetime. One of the mot common challenges with building new habits is that people bite off more than they can chew. It is better to start with a small step, feel the success and build on your successes.
Another way to think about making a small improvement is the two-minute rule. Take whatever habit you are trying to build and scale it down to something that takes two minutes or less to do. Instead of making a resolution to read 30 books a year, make a goal to read 1 page a day.
How long does it actually take to form a solid new habit? A recent scientific study published says on average it takes about 66 days to build a habit. Easier habits, like drinking an extra glass of water a day might only take a few weeks to establish. More difficult resolutions, such as running everyday after work might take 7 or 8 months to become a habit. We often think about our habits as a finish line to cross; however, that is the wrong way to look at it. The better way is it’s a lifestyle to be lived!
For many of us who are parents, we are also thinking about how to help our kids build healthy habits. First, model the behavior that you want to see. Kids are almost always going to imitate your behavior more than listen to your words. Second, make it fun! For example, if you want your kids to eat more vegetables, try making fun salads for the whole family. Be creative with toppings or put fruit in your salad and enjoy eating the salad together.
Sleep, exercise and nutrition are key factors for optimum health. Here are a few ideas for long term habits and lifestyle changes in 2025! Remember you can start small and pick one tip to work on for the New Year.
Sleep: The best medicine for your brain
• Don’t eat anything 3 hours before bed. It is best to be a little hungry when going to bed.
• Abstain from electronics 1 hour before bed.
• Keep your bedroom cool, ideally in the mid 60’s.
• Give yourself enough time to sleep. Go to bed at least 8-9 hours before you need to get up.
• Fix your wake time and don’t deviate from it even on weekends.
• Turn your alarm clock away from you so you can’t see it.
• Don’t drink alcohol. If you must, then limit yourself to one drink before 6 pm.
• Darken your room completely. If this isn’t possible use an eye shade.
Exercise: The most powerful longevity drug
• If you aren’t currently exercising, add 90 minutes a week or 15 minutes a day of exercise. A little bit of exercise is better than none!
• Move throughout the day. Do 1-2 minutes of movement every hour.
• Go for a 15-minute walk after a meal to help reduce blood sugar.
• Incorporate strength training into your exercise program. It is possible to build muscle mass using light weights and high repetitions or by using heavier weights and lower repetitions. The important thing is to make strength training a habit.
• Join a gym or meet a friend to exercise.
Nutrition: Food is the building blocks of our body
• Eliminate or reduce sugar. Your blood sugar will become more balanced and energy dips will disappear.
• Add more vegetables to your diet. Fill half of your plate with vegetables.
• Avoid ultra-processed food. Anything that comes wrapped in plastic and has one ingredient that you wouldn’t normally find in your pantry is considered ultra-processed.
Advanced Healthcare & Sports Injury wishes all of our patients a healthy New Year filled with positive habits and productive lifestyle changes!
References: Clear, James. Atomic Habits
Attia, Peter. Outlive: The Science & Art of Longevity
Zoe Science & Nutrition Podcast
