Coffee Talk with a Doc: Sticking to Your New Year’s Resolution

Welcome to our new series, Coffee talk with a doc, where our staff sit down to answer your questions. Today, we’re looking at new year’s resolutions and how to stick to them. We all know goal setting, especially at the beginning of the year, can often be a challenging commitment to keep, so we put together some tips to help you stick to it. Grab a cup of joe, get comfy and read on.

Michelle Gelinas, NP

1. What are some general good tips to help keep up with my new year’s resolution throughout the year?

Greg Hijeck, PA:

To help keep your new year’s goals throughout the year, I often talk to patients about writing these goals down, or exchanging written goals with a buddy to try and help keep each other accountable.

Sarah Rizzo, PA:

A good way to keep on top of your health goals throughout the year is to break them down into manageable parts. Don’t just plan on losing 15 or 20 pounds in the next year, plan on losing 5 pounds every three months. Having an accountability partner that you can check in with every few weeks or month can also be very helpful.

Michelle Gelinas, NP:

Set new challenges/goals that you will enjoy each week or month so there is always something new to work towards but also have fun.

2. I’m trying to incorporate a more balanced diet, where’s a good place to start?

Greg Hijeck, PA:

To try and help incorporate a more healthy diet, just starting with what you drink can sometimes be a great change. Switching up the sugary sodas for water instead can make a significant difference.

Sarah Rizzo, PA:

A more balanced diet always includes whole foods and by that I mean foods that are not cooked or processed by a store or company. When shopping for salad, rather than buying a prepackaged salad, buy kale, lettuce and radishes. You can make an easy and healthy salad dressing from canola oil, lemon juice and salt and pepper.

Michelle Gelinas, NP:

Eat a healthy food, such as a vegetable or fruit, with each meal or snack.

3. What about exercise? I don’t have a lot of experience working out. How can I make this less daunting?

Greg Hijeck, PA:

When it comes to starting an exercise routine, it’s about starting slow. The ultimate goal is about 150 minutes a week, but start with two to three times a week doing five to 10 minutes and working up from there.

Sarah Rizzo, PA:

Exercise does not have to be hard or even time consuming. There are lots of free and easy-to-use apps on your phone with daily seven to 10 minute workouts. Remember, you do not have to be an athlete to exercise. Start slow and simple with body weight exercises like walking or jumping jacks.

Michelle Gelinas, NP:

Start one day per week for five minutes and build on that.

4. I’m feeling discouraged about being able to keep up with my goal for the year. Any advice on how I can overcome this feeling?

Greg Hijeck, PA:

If you are feeling discouraged, try and think back to why you set the goal to start with. Was it to be healthier to be around longer for grandchildren, or to be able to play catch with your son/grandson without feeling winded? Refocus on that motivation and know cheat days are also important. Restricting yourself too much just makes you want all that stuff even more, so it’s OK to cheat here and there.

Sarah Rizzo, PA:

When feeling down or depressed, it is always a good thing to seek help. Whether it is talking to a friend, a spouse, or a health care provider, address these feelings sooner rather than later.

Michelle Gelinas, NP:

Have a health partner to keep you in check or keep a log of your own progress for encouragement.

5. I made a goal with my friends but feel like I’m the only one sticking to it. It bothers me, but should I just focus on myself?

Greg Hijeck, PA:

If you have made goals with friends but others seem to be lagging, try and help motivate them as well with how good your changes are making you feel. Always remember that you can’t do it for them, the same as they can’t do it for you, so any positive changes in your life are ultimately the best for you and will help you be the best for your loved ones as well.

Sarah Rizzo, PA:

Your health comes first. Focus on improving yourself. Typically leading by example is the best way to motivate people.

Michelle Gelinas, NP:

Encourage and lead by example, but it should not affect your own progress.