The start of a new year is an ideal time for making changes and setting resolutions to improve your health and well-being. As 2024 begins, many of us may be reflecting on our goals and envisioning the person we want to become over the next 12 months. However, while about a third of people plan to make resolutions or set goals for the year, sticking to them is a different challenge altogether. Surveys from previous years reveal that between 17% and 45% of people abandon their resolutions within the first month. Most resolutions are abandoned by mid-year, although a recent YouGov poll suggests that only 16% of Americans who made resolutions last year gave up before the year ended.
This pattern of giving up can lead to what psychologists call “false hope syndrome.” To avoid this, setting more achievable goals can be beneficial. Research indicates that approach-oriented goals—those that are realistic, specific, and measurable—are more successful than those that involve abstaining from or avoiding something, like quitting smoking or drinking.
Deciding what to focus on can be tough, so to help you get started, here are seven science-backed aspects of life you might consider focusing on in the first week of the new year:
Day 1: Focus on Your Sleep
After a potentially late New Year’s Eve, it’s a good idea to start by prioritizing your sleep. During winter, don’t feel guilty about getting extra rest—studies suggest we need more sleep in the colder months due to seasonal changes in sleep patterns. A German study found that people tend to sleep an hour longer in December than in June. To improve your winter sleep, try going to bed earlier, avoiding bright lights in the two hours before sleep, and steering clear of your phone right before bedtime. Additionally, having a consistent bedtime can contribute to a healthier gut.
While getting more sleep, you might also explore lucid dreaming, a state of conscious awareness while dreaming that can help with managing nightmares, solving problems, and exploring creative ideas.
Day 2: Focus on Your Body
If you’re prone to fidgeting, embrace it! Movements like tapping your foot, jiggling your knee, or fiddling with your fingers can burn extra calories and reduce stress. Also, consider exercising outdoors in the cold; this can enhance cardiac health, strengthen the immune system, and aid weight loss by converting white fat cells into brown fat cells.
For something different, try walking backward—this burns more calories than forward walking, strengthens back muscles, and is easier on the knees, making it great for those with knee problems. It can also improve hamstring flexibility and give your brain a boost.
Don’t shy away from getting dirty during these walks; exposure to mud can help diversify the beneficial microorganisms on your skin, which plays a surprisingly significant role in overall health. Dry or damaged skin can release biochemicals that contribute to inflammation throughout the body, affecting organs like the heart and brain. Taking care of your skin with sunscreen and moisturizer can keep you looking younger and improve your biological age.
Day 3: Focus on Your Mind
Small actions like talking to a stranger, enjoying a good scare, or embracing life’s chaos can make you feel happier, more resilient, and less stressed. Challenge yourself by learning a new skill to boost brain plasticity, which helps the mind adapt and rewire itself.
For a quick brain boost, try doing some squats. These simple exercises increase blood flow to the brain, enhancing cognitive abilities and problem-solving skills. If that feels like too much effort, just thinking yourself young can have positive effects—seeing yourself as young can actually help you live longer.
Experiencing awe, whether by climbing a mountain, watching the ocean, or gazing at a starry sky, can reduce stress, boost memory, and foster a sense of connection to others and the world. Singing, one of the most accessible stress relievers, releases endorphins, the brain’s “feel good” chemicals.
Alternatively, practice breathing exercises; research shows these can reduce stress, anxiety, and blood pressure, and also help with sleep.
Day 4: Focus on Your Relationships
Friendships can boost your immune system, improve cardiovascular health, and increase happiness. Synchronizing your movements with friends, like walking in step or tapping to a beat, can enhance communication and bonding. Friends also influence our habits; we unconsciously pick up behaviors from those around us, for better or worse.
If you’re seeking more than friendship, embracing your quirks—such as unique clothing choices or unconventional tastes—can make you more attractive. Forgiveness is another powerful tool; saying “I forgive you” can reduce stress, improve earnings, and promote better health as we age.
Day 5: Focus on What You Eat
After a season of festive indulgence, many of us start the new year with a focus on diet. If you still have holiday leftovers, eating them rather than discarding them is better for the planet, and microwaving them can preserve their nutrients, though it’s best to avoid plastic containers.
While a balanced diet is beneficial year-round, it’s especially helpful after periods of excess. Junk food affects mental and physical health, so it’s important to be mindful of consumption. Eating a variety of colorful fruits and vegetables can boost brain health and reduce heart disease risk.
If you’re considering Dry January, remember that coffee doesn’t have to be cut; moderate coffee consumption is associated with lower risks of stroke, heart disease, and cancer.
Day 6: Focus on Your Fitness
Exercise not only builds strength, burns fat, and improves mental health but also benefits gut health. You don’t need to hit 10,000 steps daily—some studies suggest fewer than 5,000 steps can still be beneficial. For a quick fitness boost, try interval training; just six sessions can improve overall fitness and fuel efficiency.
The time of day you exercise can impact performance. Research shows athletes tend to perform better in the evening, though individual circadian rhythms also play a role. Embracing the power of the placebo—whether through taking inert pills or training with supportive peers—can enhance athletic performance by reducing fatigue and pain.
Day 7: Focus on Your Hobbies
Engaging in hobbies can help keep your mind sharp, fuel creativity, and stave off boredom. Nobel Prize winners often have three times as many hobbies as the average person, particularly creative pursuits like music, painting, or writing.
For those who enjoy reading, diving into fiction can improve your ability to understand others’ thoughts and feelings. Reading aloud to others can enhance memory retention and comprehension of complex texts.
Bonus: Focus on Your Sex Life
Despite sex being a constant throughout human history, there are still many mysteries about it. Adopting a “sexual growth mindset”—viewing intimate relationships as needing care and attention—can help navigate bedroom challenges. Apps that track orgasms, like biofeedback vibrators, use data to help people understand their bodies better.
Open and honest conversations about sex, especially with children, can set a positive tone for future discussions. Understanding and debunking myths around sex, like misconceptions about the hymen, can also improve sexual health and experiences.
