New Years Resolutions? 8 way to reboot for a healthy start in January
A new year often heralds a surge of motivation and a desire for positive change: January is a great time to reset, reflect, and set new intentions for the coming months.
If you’re looking to reboot and prioritise your health in the new year, you’re not alone. ‘Exercise more,’ ‘eat more healthily’ and ‘lose weight’ all commonly feature in the top three most-pledged new year resolutions. It’s no coincidence that gyms and health clubs see a spike in new memberships of 30% to 50% in January!
It’s not just exercise and diet that can give your health and wellbeing a boost though. Thinking more deeply about your mental health, your personal and professional goals, as well your social life, will all contribute to a lifestyle reboot. In this guide, we'll explore practical strategies to help you kickstart a healthy and fulfilling 2024.
1. Take time to reflect
Before diving into the new year, take a moment to reflect on the past year. Thinking about your achievements, challenges you overcame, and your personal growth, can provide valuable insights into what worked and what you'd like to improve on in the coming year.
Cultivating a positive mindset by practising gratitude can help shift your focus towards the positive aspects of your life. Taking time each day to reflect on the things you're thankful for will foster a sense of contentment and wellbeing, as well as putting you in the right frame of mind for achieving your goals.
2. Ease into it
It’s normal to be excited at the prospect of starting something new and throw yourself headfirst into it. However, finding a healthy balance may mean easing yourself in more gradually. This will ensure you’re more likely to stick to your resolutions, as you’re less likely to fail and become disheartened.
For example, if you’re adding in more or new types of exercise, it’s important not to begin with too much intensity, as you’re more likely to end up with an injury. Similarly, if you’re making adjustments to your diet, don’t be too hard on yourself. Rather than cutting out sugar, why not just cut down on sweets and cakes? If you’re planning on giving up alcohol, consider mindful drinking as a step in the direction of your ultimate goal. Which leads us onto the next point…
3. Set realistic goals
While it's tempting to set overly ambitious resolutions, it's better to be realistic about what you can truly achieve so you don’t fail at the first hurdle.
If your goals are not sufficiently realistic or attainable, you’ll quickly become despondent, making it harder and less likely you’ll actually follow through and stick to your resolutions. If you do have something ambitious in mind, break it down into smaller, more manageable steps. Setting achievable goals will help you to keep track, and provide you with something to work towards. Achieving a series of smaller goals will provide motivation to continue, creating a virtuous circle of successes. You may find it’s also best to avoid time-specific goals, as once completed, you’re left without a reason to continue.
4. Enjoy yourself
It’s a simple fact that we are more likely to stick with things if we enjoy them, so try to find ways to have fun in your new healthy routine.
If you want to get fitter, think about the types of exercise you find enjoyment in. While some people like repetitive exercise in the gym, others prefer playing competitive sports. For some, working out in company as part of a class is pleasurable, whereas others prefer the solitude of a run.
You could try enlisting a friend to exercise with, to boost fun levels and add accountability. After all, you’re much more likely to get up for a run on a cold winter’s morning if you know your friend will shortly be ringing your doorbell! If you’re doing it solo, treat yourself to a gripping podcast that you only allow yourself to listen to while you exercise.
Similarly, if you’re going to stick to a new diet, it’s important to include plenty of tasty new foods rather than simply cutting out your less healthy favourites. Trying new things will make a diet more interesting, and you can see it as adding new foodstuffs rather than restricting your diet.
5. Prioritise your mental health
Paying attention to your health isn’t just about physical wellbeing: it's also important to consider your mental health. Indeed, if you’re going to achieve your physical goals you must prioritise your mental health - doing so will make you more likely to succeed.
Consider incorporating mindfulness practices into your daily routine, such as meditation or deep-breathing exercises. You could combine both physical and mental exercise by practising yoga or tai chi. Do your best to reduce stress by reflecting on your work/life balance, eliminating activities that cause you unnecessary anxiety.
6. Establish a consistent sleep routine
Quality sleep is the foundation to overall health and wellbeing, yet almost half of Britons (49%) think they don’t get enough sleep. Most people need 7-9 hours of sleep each night, and it’s advisable to aim for a similar bed and waking time each day (as far as is possible).
You can improve your chances of falling asleep more quickly, as well as getting a better night’s rest, by creating a sleep-friendly environment. Ensure your bedroom is dark, quiet, and not too warm, and keep mobile phones and other devices out. You can boost your chances of nodding off by relaxing with a warm, milky drink before bed, and reading rather than watching television (or scrolling through Instagram) directly prior to sleep.
7. Nourish your body
Instead of focusing on fad diets or strict calorie counting, prioritise hydration and nourishment. Drinking 6 to 8 glasses of water daily will support bodily functions and keep your skin, hair, and nails healthy. You should also aim to incorporate a variety of nutrient-dense foods into your diet, emphasising fruits, vegetables, lean proteins, and whole grains.
Many healthcare professionals advise us to ‘eat a rainbow,’ meaning we should eat fruits and vegetables from each colour in order to benefit from the variety of important vitamins and nutrients they provide. Another helpful tip is to aim for 50 different types of fruit and veg each week. This might sound like a lot, but includes herbs and spices, so is surprisingly achievable.
You might find it useful to plan meals in advance, to help stick to your plan and to save time. Batch-cooking from scratch, as well as preparing healthy snacks and lunches, will help to boost your chances of avoiding slipping back into unhealthy habits.
8. Keep moving
Physical activity is crucial for maintaining a healthy body and mind, and the
NHS recommends we spend 150 minutes on moderate intensity activity, or 75 minutes of vigorous intensity activity a week.
Ideally incorporate a range of exercises, including cardiovascular and strength training. Keeping a record of your activity can help you stay on track with your goals, as well as to allow you to celebrate your achievements. Utilise apps and fitness trackers to help boost your motivation and track your progress, but don’t forget to include rest days in between more active days. Ensure you ease into new exercises gently and warm up carefully to avoid injury.
Rebooting for a healthy start in January is a holistic process that incorporates physical, mental and emotional wellbeing. By reflecting on the past year, setting realistic goals, and adopting positive habits, you can pave the way for a fulfilling and healthy year ahead.
Remember that small, consistent changes can lead to significant improvements over time, and that by clearly defining your priorities from the outset you’re more likely to make sustainable improvements. Embrace the opportunity for growth and make January the starting point for healthy habits that will last.
