Finally Keep Your New Year’s Health Resolutions.

shows a woman feeling successful and healthy

Image by Freepik

Have you ever made health resolutions on NYE and by week 2 you were already bowing out?

You’re not alone. It’s a common scenario that seems to go hand in hand with New Years. And it’s likely to sweep the nation again right about now.

It’s normal that people want to go all in for their New Year’s wellness resolutions and big plans.

And who doesn’t get overexcited and overambitious about a fresh start. Afterall , it would be awesome to achieve those big health resolutions.

But how many of us are keeping our New Year’s health resolutions?

Only 1% of people keep their health resolutions for the year.

So maybe the big buzz around new year’s resolutions isn’t practical and causes more people to end up feeling lost and stuck than motivated.

This often leads to a quick quit of most, if not all, the well-intended and necessary wellness hopes they had this year.

As a matter of fact there is a day for that very scenario! Since 2019 the second Friday of January is called Quitters Day for abandon resolutions.

The reality is people are creatures of habit, so even well-intended change often doesn’t come easy or last.

Bored tired dull young girl student with bun sitting at table over white background. Copy space.
cookiestudio on Freepik

So how do you avoid ending up feeling flat, stagnated and defeated like you do every year?

How do you stop the quick quit? By thinking and starting small!

Focus on making simple small action-oriented time-set adjustments to your daily routine.

This makes it easier for you to be consistent and stay committed which makes it an effective approach.

You pick a simple and practical small adjustment to your daily routine that you feel is doable/achievable.

So you keep your big health goals tucked in the back of your mind but this year you take it bit by bit.

The Bit by Bit Concept

What does bit by bit mean? It is making a few tiny tweaks to your daily routine and sticking to those. Nothing big and not many.

And don’t underestimate these tiny tweaks. These are tiny changes with big benefits and keep you moving forward with New Year’s health resolutions.

When you start to successfully and consistently make these tiny changes (doable actions) it motivates you to keep going towards healthy living.

You gain momentum, you feel good and you progress.

How and when do you progress? When you no longer need to remind yourself to do those first tiny tweaks in your daily routine, you have established a new lifestyle habit. Cheers!

change habits sign

Image by Freepik

Now that these first tweaks are habitual, you add a new tweak to your routine. Then it’s rinse and repeat. In most cases, bit by bit is the path to healthy impactful lasting change.

For most people habit building doesn’t happen overnight which is why the supersized health resolutions don’t usually last.

To have a higher chance of success and experience lasting health change, you need to break things down into doable tiny easy actions that are meaningful and practical for your daily life.

It is a tailored approach that individuals design around their own lives and preferences which makes it all the more likely to lasts and lead to more health changes.

As long as it is small actionable measurable time-set tweaks to your daily routines that you can stick with then you are on the right path to lasting change.

Forward momentum gained bit by bit is an effective transformative process. It is being more like the tortoise than the hare.

Applying the Bit by Bit Concept

Let’s see what it looks like to apply the bit by bit concept to three common health and wellness resolutions.

1. I Will Exercise More.

That resolution is broad, lacking a practical plan, and isn’t time bound which is why it is a resolution that usually fades away.

To make this work, it must be meaningful to you and practical for your daily life. How about we try this out on a person we will call Jennifer.

Jennifer sits most of the day every day. Weekdays she sits at her desk and during the weekends she enjoys lounging on the sofa watching tv.

Image by Freepik

Thinking small, practical and personal- what do you think could she tweak in her daily routine to exercise more?

Walk around the building, the parking lot or the neighborhood for 10 minutes before she eats lunch.
Play her favourite song on Saturday mornings, and dance like no one is watching.
Do 15 squats or 15 lateral arm raises with a small weights during a commercial break for her favourite TV program.

When Jennifer no longer needs to remind herself to do the tweak (it’s automatic), she can choose another tweak to add to her daily routine (progress).

What could Jennifer do to progress?

Increase the minutes she walks before lunch.
Increase her weight resistance reps or add working another muscle group.
Add taking a walk around the block after dinner on the weekends.

With each little by little success, Jennifer will be motivated to keep improving on being active.

Some of you may be thinking that is not really exercise. But the fact is Jennifer is now exercising more and regularly compared to before.

It’s an improvement from the inactive state she was living. And it’s more likely to last than going all in on a supersized declaration to suddenly try to run every day for an hour.

2. I Will Eat Healthier.

Like the resolution before, this one lacks direction, clarity, and customization. It’s at risk of joining the pile of other discarded health resolutions.

Let’s see if you are getting the hang of the bit by bit approach and if you can help another person tweak his daily routines.

This time imagine Sam who eats mostly package foods and take out meals and consumes coffee, juices and soda beverages.

Image by Freepik

Let’s think about what tiny and specific practical changes he could make in his daily routines to eat healthier.

Plan to eat an apple for a snack or with lunch.
Prepare one meal at home on Saturdays, and include carrots or lentils.
Drink one glass of water before having his second cup of coffee for the day.

When Sam no longer needs to remind herself to do the tweak (it’s automatic), he can choose another tweak to add to his daily routine (progress).

What could Sam do to progress?

Prepare a healthy lunch on Sunday to pack for work.
Blend a whole fruit smoothie on the weekend to replace juice.
Swap sparkling water for soda

Little by little, bit by bit these tweaks add up. The healthy changes becomes automatic and motivating as opposed to going all in, getting overwhelmed and quitting.

3. I Will Get More Sleep.

Aiming to get more sleep is important but once again this resolution is undefined and at risk of being quickly forgotten.

Let’s use the bit by bit approach to help Jamie making lasting changes to establish healthy restorative sleep lifestyle.

Jamie works inside, drinks multiple cups of coffee, ignores exhaustion, goes to bed at midnight and then scrolls on her phone for hour. On average she gets 5 hours of sleep.

Let’s think about what tiny practical changes can she make in her daily routines to get adequate sleep.

Sit near a window on her work break to get daylight exposure .
Switch to drinking decaf coffee by midday.
Go to bed 30 minutes earlier than she does now and use the dark mode on her phone.

When Jamie no longer needs to remind herself to do the tweak (it’s automatic), she can choose another tweak to add to her daily routine (progress)

What could Jamie do to progress?

Get outside for 15 minutes during lunch.
Switch to drinking decaf by midmorning or try substituting herbal teas.
Go to bed another 15 minutes earlier and limit scrolling on her phone in bed to 20 minutes.

Over time these defined bit by bit tweak progressions will likely mean Jamie ends the year with a better and healthier sleep lifestyle.

So There You Have It, the Path to Successful Health Resolutions

Bit by bit, tiny tweak by tiny tweak people can work towards making lasting health change, reach their health goals and live better. Or they could go all in at the start and end up quick quitting.

In the end, thinking small, taking it step-by-step and keeping it simple leads to big and lasting health benefits.

Red-Footed Tortoise (Chelonoidis Carbonarius) a Species from Northern South America Walking in the Park
Image by wirestock on Freepik

Are You the Tortoise or the Hare?

Have you gone all in or are you going to switch it up to try the bit-by-bit practical approach?

Love to know what works best for you. Leave a comment below to share how are you approaching your health resolutions or what you are tweaking?

Regardless of how you choose to keep those wise and wonderful New Year’s health goals, Cheers to your success for a lasting healthier you!

Deanne Elms ( is a creative Strategic Content and Copywriter who loves helping people succeed. She’s all about research-driven, client-focused stand-out writing with a human touch. Her mission is to make your business the feel-good, go-to authority that people relate to and remember so you rise above the noise.

Leave a Comment

Your email address will not be published. Required fields are marked *