New Year’s Resolutions Not to Make

As we get closer to January 1, many of us feel the pull to create resolutions that promise a “new you” by the end of the month. If you’ve struggled with overeating, body image, or binge eating, it’s tempting to set grand goals to transform your body or habits overnight. But these resolutions often do more harm than good. Here are some New Year’s resolutions NOT to make, and healthier alternatives to embrace.

1. Don’t Expect Magical Results

One of the biggest mistakes people make when setting resolutions is expecting instant success. Deciding to make a dramatic change to your food or exercise routine can feel empowering at first, but progress often takes time. When results don’t appear as quickly as hoped, discouragement can set in. This can often spiral downward to negative thinking, overeating, and self-loathing. Remember: the goal is permanent change.

Focus on achievable goals. Sustainable, incremental changes are the foundation for lasting transformation.

2. Don’t Demand Perfection

One classic mistake is not tolerating a setback. Change is always three steps forward and one step back. Whether it’s a day, evening, or even a week when you find it hard to eat healthily, don’t let these moments derail you. Instead of beating yourself up, treat setbacks as opportunities to learn.

Ask yourself questions like:

• Do I know what I was feeling or what was happening before I started to overeat or binge?
• Are there patterns among the difficult times? (e.g., On weekends, evenings, or when you procrastinate)

By uncovering these triggers, you can better prepare for and navigate difficult situations in the future.

3. Say Goodbye to the Taskmaster 

It’s easy to fall into the trap of thinking that unless you work out every day for at least an hour, it doesn’t count. But this all-or-nothing thinking can lead to burnout or feelings of failure. It is more attainable to look at exercise by the week instead of by the day. Aim for 150 minutes of aerobic movement per week—such as brisk walking, dancing, or cycling—which can have a significant impact without feeling overwhelming.

Start where you are. Every bit of movement counts and contributes to your overall well-being.

4. Don’t Forget Stress Management

Many people overlook the role stress plays in food and movement choices. If stress goes unmanaged, it becomes even harder to stick with healthy habits. Consider incorporating stress management techniques into your daily routine.

When stress is better managed, you’re more likely to approach food and exercise with gentleness and positive thoughts about your body.

The Road to Permanent Change Is a Year-Round Journey

We want to stay the course through all 12 months of the year—embracing progress and accepting setbacks. Remember, self-compassion is a powerful tool. By working from a position of self-awareness and acceptance, you’re far more likely to create steady and permanent change.

This New Year, let’s not set resolutions that feel punitive. You deserve a resolution—and a year—that nurtures your body, mind, and soul.