Wondering how to make your New Year's health resolutions work? Key, simple tips from psychiatrist

All of us step into the new year with fresh resolutions, hoping to become at least a little better than we were before. With that hope, we make several decisions as the year begins. However, it is a familiar reality that as January’s chill slowly fades, the warmth of our resolutions begins to cool down as well. Why do so many of the decisions we make fail to put into lasting action? That is a question worth reflecting on today.

1. Know your limits, shape your goals
There is an old saying in Malayalam that if an ant tries to open its mouth as wide as an elephant’s, it will only end up tearing its jaw. In the same way, when the goals we set for ourselves lie beyond our capacity, stretch past our limits, or demand years of sustained effort all at once, they are unlikely to be achieved. The wiser approach is to break our ambitions into manageable stages, take small but steady steps and make modest decisions that can realistically be put into practice. After all, even the longest journey begins with a single step.

2. Choose what you really want
The problem with many resolutions is not effort, but ownership. Many of the decisions we make are driven not by personal conviction but by external influence or social pressure. The real reason such resolutions fail to last is that deep down, we do not truly desire them. That is why we struggle to stand by these decisions. Resolutions, therefore, must arise from within. In short, you should be the one most invested in the decision you make.

3. Be realistic about your circumstances
Many resolutions are like dreaming of wearing a beaded necklace when you do not even have a single grain of rice. When the basic conditions for putting a decision into practice are missing, making resolutions serves little purpose. In such cases, managing to follow them even for a single day feels like a significant achievement. That is why decisions must be shaped by a clear understanding of one’s own circumstances. For instance, how realistic is it for someone who returns home late at night after work to wake up at dawn for a morning walk? And even if it is possible, how long can such a routine be sustained?

4. No goal is too small for hard work
No goal is too small to escape the need for discipline. Even the simplest resolution demands effort and commitment to sustain it. Without that effort, decisions quickly fade away like lines drawn on water. In short, no matter how modest the goal, achieving it calls for sincere and consistent effort. Laziness and the habit of postponing things to `tomorrow' are among the most common reasons why resolutions are eventually broken.

5. Don’t rush before you’re ready
There’s wisdom in the saying that we should not reach too far before we are ready. Many of us are guilty of rushing ahead, expecting instant results. When progress doesn’t come quickly, enthusiasm fades, and resolutions are abandoned. But every decision has its own natural pace, and meaningful results take time to appear. Only by recognising this and approaching our goals with patience can we stay committed and see our resolutions through to the end.

6. Progress doesn’t wait for company
Some people often rely on the presence of others around them to stay motivated, but true progress rarely depends on company. In fact, the desire to have someone alongside us can sometimes become an obstacle to keeping our resolutions. For instance, it's natural for someone who wishes a spouse to join them for a morning walk. But insisting on such a company can hold us back. The key is to take action regardless of who is with us.

7. Measure even when you throw stones
To follow through on our resolutions, it is essential to monitor our progress. Keeping a record helps us understand our actions and motivates us as we see improvements over time. For example, simply going for a morning run is not enough. We need to track how far we run, how many calories we burn and whether we are meeting our targets. This awareness keeps us committed.

The points discussed so far highlight the factors that can derail our resolutions. So, making careful attention and consistent monitoring a priority is crucial for success. Let the beginning of this year help you develop habits that suit your personality. Take small steps every day and gradually move forward toward bigger goals. Strive to make changes one at a time. Publicly committing to the changes you plan can serve as a reminder to yourself and also reduce opportunities for others to distract or dissuade you.

Even if you stumble along the way, there is no reason to feel discouraged. It is natural to slip back into old habits as mistakes are part of being human. The key is to keep trying and make an effort not to repeat them. Finally, if you find that certain aspects of your personality or behaviour cannot be changed on your own, do not hesitate to seek help from a mental health professional.}
(The author is a consulting psychiatrist at Medical Trust Hospital)