New Year's Resolutions
In brief
Section titled “In brief”- Choose 1-2 priorities for the next 8-12 weeks
- Make it small, concrete, and measurable
- Build a system (routine + environment + Plan B), not just motivation
- Aim for 80% consistency, not 100% perfection
- You don’t have to be perfect; you just have to start again
Why resolutions often fail
Section titled “Why resolutions often fail”| Pitfall | Problem |
|---|---|
| Too big or too vague | Without a concrete agreement, it becomes postponement |
| Too much at once | Multiple changes compete for energy and attention |
| Only on willpower | Stress, sleep deprivation, and busyness win, especially without Plan B |
| Winter factor | Less daylight and rhythm disruption affect energy, hunger, and motivation |
Step 1: Brief reflection (10 minutes)
Section titled “Step 1: Brief reflection (10 minutes)”Take a moment for these questions:
- What went better in the past year (however small)?
- What cost me the most energy or caused the most complaints?
- What do I want to be able to say in 3 months: “I really changed this”?
Step 2: Choose your focus (maximum 2)
Section titled “Step 2: Choose your focus (maximum 2)”| Focus | Examples |
|---|---|
| Nutrition | Clear rhythm, less ultra-processed, conscious choices |
| Exercise | Daily movement, plus 2x per week strength |
| Sleep | Rhythm, light, caffeine |
| Stress and recovery | Breaks, breathing, relaxation |
| Connection | Contact, structure, meaning |
Step 3: Make the goal concrete
Section titled “Step 3: Make the goal concrete”Formula: On (days) I will (behavior) at (time/place), for (duration/amount).
Examples
Section titled “Examples”- On Mon-Wed-Fri I walk 20 minutes after dinner
- I eat 2 protein-rich meals daily and skip snacks
- I’m in bed by 10:30 PM, phone outside the bedroom
Winter version (start smaller)
Section titled “Winter version (start smaller)”- Every day 10 minutes outside in the morning
- Fixed wake time (even on weekends)
- Usually stop eating 2-3 hours before sleep
Step 4: Design your system
Section titled “Step 4: Design your system”| Element | Approach |
|---|---|
| Start small | Choose a level you can do even on a busy day; increase after 2 weeks |
| Link to trigger | After brushing teeth, lunch, or dinner |
| Smart environment | Lay out what you need; put temptations out of sight |
| Measure lightly | Number of days per week + energy or hunger (0-10) |
Rhythm as leverage (especially in winter)
Section titled “Rhythm as leverage (especially in winter)”- Daylight during the day, limit screen light in the last hour before sleep
- Eating moments as much as possible at fixed times and not late in the evening
Step 5: Plan B for difficult moments
Section titled “Step 5: Plan B for difficult moments”| Situation | Plan B |
|---|---|
| Little time | 10 minutes instead of 30 |
| Cravings in the evening | Drink tea and choose a protein option |
| Eating out | Protein + vegetables, usually skip dessert |
Relapse is part of progress
Section titled “Relapse is part of progress”- Stop early: not tomorrow, but at the next choice
- Analyze briefly: what was the trigger (stress, sleep, planning, social)?
- Adjust 1 thing in your system so it becomes easier next time
Practical examples per focus
Section titled “Practical examples per focus”Nutrition
Section titled “Nutrition”- Whole foods with sufficient protein
- 2-3 standard meals
- Eating rhythm you can maintain (no grazing)
Exercise
Section titled “Exercise”- Daily 20-30 minutes gentle movement
- 2x per week strength for muscle mass
Sleep and recovery
Section titled “Sleep and recovery”- Fixed wake time
- Last hour before sleep calm
- Caffeine preferably not after early afternoon
Stress regulation
Section titled “Stress regulation”- 2 minutes, 2-3x per day calm breathing
- Shoulders low, attention to the body
Socially feasible
Section titled “Socially feasible”- Tell 1 person what you’re going to do and what helps you
- Ask for practical support (no snacks on the table, walking together)
Your 7-day start plan
Section titled “Your 7-day start plan”| Component | Fill in |
|---|---|
| My focus | … |
| My concrete action | … |
| My trigger (when/where) | … |
| My minimum version (Plan B) | … |
| My evaluation moment (date) | … |
Veelgestelde vragen
Why do resolutions often fail?
Usually because they're too big or too vague, trying to change too much at once, relying only on willpower, or the winter factor (less daylight). Build a system with routine, environment, and Plan B - not just motivation.
How many resolutions can I tackle at once?
Maximum 1-2 priorities for the next 8-12 weeks. Multiple changes compete for energy and attention. Focus makes the difference.
How do I make a resolution concrete?
Use the formula: On (days) I will (behavior) at (time/place), for (duration/amount). For example: On Mon-Wed-Fri I walk 20 minutes after dinner.
What if I don't stick to my resolution?
Relapse is part of progress. Stop early (at the next choice, not tomorrow), briefly analyze what the trigger was, and adjust 1 thing in your system.
Is January a good time to start?
In winter, changing is biologically harder due to less daylight and rhythm disruption. Focus now mainly on building a foundation with small steps. In spring, scaling up becomes easier.
Where do I start if I'm unsure?
Start with sleep or rhythm. A stable day-night rhythm makes other changes easier. For example: fixed wake time, even on weekends.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.