Resolutions: Realistic Changes You Can Make Now

The New Year affords the opportunity to both review the quality of one’s life and to make plans to initiate changes where there is a defined need. There is an understandable temptation to set lofty goals that, if met, could result in remarkable transformations. The unfortunate reality is that without a well-thought-out and practical plan, failure is almost certain – and with defeat may come a resignation that is even further deflating.

Resolutions such as losing weight, exercising more, quitting smoking or watching less TV are much more difficult than they seem. The reason is that each of these habits have become ingrained in our day-to-day behavior patterns.

If you are serious about making changes, why not begin with resolutions that are smaller in scope and don’t require as much austerity to accomplish? Once you have practiced introducing them into your daily behaviors, you can derive a sense of accomplishment upon which you can build the momentum for greater change.

In that light, consider the ten suggestions that I have prepared here. All of them are fairly simple and all have almost immediate benefits as well as long-term value. In order to measure your success, I suggest that you purchase an inexpensive calendar, select the resolution(s) that best meet your needs, and daily note your compliance.

• Eat a balanced breakfast every day. Doing so will give you early morning energy and lessen mid-morning cravings for junk food. A bowl of non-sweetened cereal with or without fruit and a glass of orange juice are all you need. If you have a family, consider setting the table the night before to encourage spending a bit of time together.
• If you’re over forty and haven’t seen a physician in the last year, make an appointment for a health care maintenance exam. Don’t wait for a medical problem that could turn into a serious illness.
• Take an “indulgence” inventory regarding what you take into your body and soul, the substances that may be harming you (tobacco, too much food and drink), and how you entertain yourself (what you watch on TV and at the movies, the Internet, and video games). Determine what you’d be better off without.
• Take a walk three times a week, with a friend if possible. Use stairs as often as you can rather than elevators or escalators.
• Plan a realistic budget. Some people pre-plan by using envelopes containing weekly amounts of grocery, gas and spending money. This may help you get started.
• Reconsider attending a weekly worship service. Recent studies show that a sense of spiritual community has positive health benefits and that as Sunday school attendance rises, all forms of crime decrease.
• Aspirin: There are convincing studies that show that daily aspirin use can reduce the risk of heart attack and stroke in adults. There is emerging evidence that suggests aspirin can also reduce the risk of colon cancer, pancreatic cancer and Alzheimer’s disease. Cost: About 4 cents per day for a baby aspirin.
• Calcium supplements: The diets of most Americans – of all ages and both sexes – are deficient in calcium. The main consequence is the development of osteoporosis and a coincident increase in the risk for hip fractures and compression fractures of the spine. There is also some evidence that calcium reduces the risk of colon cancer. Cost: About 7 cents per day for 1200 mg.
• Multivitamins: The diets of many Americans are nutritionally unbalanced, making the use of a multivitamin reasonable. Cost: About 5 cents per day.
• Wine: Wine contains chemicals that appear to reduce the risk for heart attacks and strokes for adults and have a beneficial effect on one’s cholesterol when used in moderation. Cost: About $1 to $2 per day for a 4-oz glass. Newer research suggests that any form of alcohol, taken in moderation (one glass of wine, one bottle of beer, 2 to 4 ounces of distilled spirits) on a daily basis appears to offer the same protection.

Some studies on behavior change suggest that once you have done something twenty times in succession, that behavior will become incorporated into your daily lifestyle. Using your calendar as your own report card, you can document your success with one or more resolution and then move on to the others that are important to you. Check with your doctor if you have any questions or concerns.

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