Sticking with New Year’s resolutions is tough.

Many people commit to unrealistic goals and fail by February, if not days into January.

But we can succeed with our New Year’s resolutions.

To do so, it’s vital to reframe how you think about your resolutions.

First, take advantage of the momentum that times of renewal can offer you. Second, create realistic goals. And third, ask for help from friends or pros.

Times of renewal can help people achieve health goals

Researchers like Katy Milkman have found that we’re primed for “fresh starts” on occasions like New Year’s Day, milestone birthdays, the first day of each month and even on Mondays.

So, as much as we think New Year’s resolutions don’t work, there’s evidence that we can capitalize on “fresh start” days. If you’re like most people, and you want to adopt a New Year’s resolution that focuses on health goals, like eating more nutritious foods, losing weight, boosting your fitness or sleeping better, you can set yourself up for success.

Start by ditching unrealistic New Year’s resolutions.

Sure. You might wake up on New Year’s Day feeling overstuffed from weeks of holiday cookies, parties and big meals, and you might impulsively declare that you’re going to transform your life overnight: running a marathon, for example, or climbing all of Colorado’s 14ers. But if you’ve never jogged more than a couple of miles and you haven’t climbed an easier summit than a 14,000-foot peak, picking a goal that’s too tough or too lofty could result in a depressing bellyflop.

Instead, take time to think about smaller, simpler, achievable goals so you can set yourself up for success.

How to succeed with New Year’s resolutions

Swedish researcher Martin Oscarsson did a study about New Year’s resolutions and found that people were more likely to succeed if they took these basic approaches:

• Focusing on positive New Year’s resolutions. For instance, decide to move more or add more fruit and vegetables to your diet.
• Not announcing that you’re giving up a vice. Positivity works better than “avoidance.”
• Asking for help. People who received check-ins and monthly reminders were more likely to succeed with their New Year’s resolutions than study participants who didn’t receive any support.

Oscarsson and his colleagues enlisted over 1,066 study participants. Researchers divided study participants into three groups: those who received no support, those who received some support, and those who received extensive support.

Health-related New Year’s resolutions were popular. The most common resolutions that study participants focused on were:

• Physical health: 33%
• Weight loss: 20%
• Eating habits: 13%

The good news is that people can succeed with New Year’s resolutions, and support from friends or pros makes a difference. When researchers checked back with participants a year after they joined the study, Oscarsson found that more than half — 55% — of volunteers had achieved their goals. Those who were most successful created positive goals and received some support.

What are SMART goals? Is it easier to achieve goals if you pick the right ones?

Along with focusing on positive habits and enlisting friends and supporters to help you stick to your New Year’s resolutions, you can focus on so-called SMART goals.

SMART, in this case, stands for:

• Specific
• Measurable
• Achievable
• Realistic
• Time, meaning you plan to complete the goal within a certain period.

The concept of SMART goals emerged from business research and initially focused on financial goals. The acronym isn’t perfect. It’s redundant, of course, to say that your goals will be both achievable and realistic since they’re nearly identical. But it’s easy to remember the SMART goal idea. And pausing to think about whether your New Year’s resolutions are smart can help you boost your chances of success.

Work on positive, achievable goals to gain momentum and surf on your successes.

In his study on goal setting, Ryan R. Bailey found that people were more likely to succeed if they adopted these strategies:

• Choose the right types of goals. Make them SMART.
• Don’t overpromise. Be realistic.
• Write down your goals. Create an action plan.
• Map out short-term steps so you can enjoy achievements along the way. Researchers found, for example, that 53% of patients who created action plans changed their behaviors within 3 weeks.
• Plan for obstacles. Setbacks are part of life. Don’t let roadblocks steer you entirely off course. Accept that becoming healthier will take time and may involve detours and some steps backward. Try to keep your eye on the big picture and keep your plans moving forward.

If you’d like to adopt some healthier habits in the new year, here are some ideas to help you get started.

Enjoy better physical health this year. Embrace the simple joy of moving more.

There’s great news about exercise and movement. More is more, and you don’t have to worry about precisely what type of activities you choose.

“Everything you do counts,” said Dr. David Rosenbaum, a cardiologist with UCHealth in Colorado Springs.

Whether you’re walking, dancing, raking leaves or cross-country skiing, every step and every bit of movement boosts your health. So, if you’re sitting around too much, stand up. If you’re standing around and want to move more, go for a quick walk.

There’s more good news when it comes to walking or running. You don’t have to log 10,000 steps a day to score the health benefits of moving more.

Ed Melanson, a professor of endocrinology, metabolism and diabetes at the University of Colorado School of Medicine on the Anschutz campus, says 7,000 to 8,000 steps a day may be optimal. Learn more about how 10,000 steps became the oft-cited magic number and why fewer steps may be just fine.

If you’d like to try running in the new year, get tips on how to start.

Investing in a comfortable pair of running shoes that offer good support will be helpful. Then start by walking and running short distances. Little by little, you can increase your mileage. Someday, if you enjoy competition or running with groups of fellow fitness buffs, you might add 5K races to your running repertoire. And if you want some great inspiration, check out this story about an ultra runner and ER doctor, Anne Flower. She’s blasting through records and loves the way running enhances her life and her dedication to patients.

“Running is such an integral part of my day,” Flower said. “I stop being busy, I take time. I go for a run. I clear my head.”

Another way to increase your physical activity is to add strength training to your cardio workouts. If you’ve been wanting to get started but don’t know how to lift weights, here are some simple ways to start building muscle.

“Strength training for women, especially those over 50, has been overlooked for a long time, but it’s finally getting the attention it deserves. It’s really important for maintaining muscles, bone mass and keeping you doing the things you want to do, no matter your age,” said Sania Killion, a physical therapist who specializes in rehab at the UCHealth Sports Therapy Clinic – Colorado Center.

Be kind to your mind. Commit to reducing screen time.

Are you hoping to sleep better or enjoy more quality time with your loved ones in the new year?

The single most important change you can make is to reduce screen time.

Most of us are addicted to our phones. It’s not realistic to ditch devices all of the time, of course, but we can schedule digital breaks. Set your phone aside and silence your notifications during meals or when you’re enjoying game time or outdoor adventures with your friends and loved ones. Leave devices in another room when you’re heading to bed.

For people of all ages, sleep experts say phones are the single biggest disruptor of healthy sleep.

Dr. Katherine Green is the medical director of the Sleep Center at UCHealth Sleep Medicine Clinic on the Anschutz campus and also is an assistant professor at the University of Colorado School of Medicine.

Green strongly encourages patients to eject electronic devices from their bedrooms. That’s because phones, tablets, TVs and laptops emit “blue light” that wakes us up.

“It really disrupts the circadian rhythms and will interfere with the melatonin production that helps you stay asleep,” Green said.

Learn more about Green’s top tips to sleep better and learn how harmful screen time can be for kids and how parents can help young people adopt healthier habits.

And as you lean into positive approaches to succeed with your goals, commit to spending more time in the real world.

Enjoy the simple beauty of holiday lights. Listen to birds in your neighborhood. Or when butterflies are migrating through your area, head out for a walk or a hike to spot them, create a butterfly-friendly garden or look for these beauties while enjoying a free day at a cultural institution like Denver Botanic Gardens.

Another great way to soothe your mind is to notice the beauty around you. Try this wonderful idea. Give thanks for three things every day. Or try meditating. Get started with a free meditation.

Are you eager to lose weight or eat a healthier diet this year?

If you’re eager to lose some weight this year, focus on positive goals like adding healthier foods to your diet and getting more exercise.

Then you can treat yourself to occasional splurges.

Experts encourage people to “eat the rainbow.” Consider adding colorful, nutritious foods to your diet, such as crunchy, green kale, red raspberries and tomatoes, antioxidant-rich blueberries and plump purple eggplants.

Dr. Jacinda Nicklas, a UCHealth internal medicine doctor on the Anschutz campus, specializes in the treatment and prevention of obesity, cardiovascular diseases and diabetes.

For many people, following a particular diet is helpful, Nicklas said.

“The Mediterranean diet, which emphasizes plant-based foods, olive oil, fish, legumes, and nuts, is particularly effective for heart health,” said Nicklas, who is also an associate professor at University of Colorado School of Medicine and an expert on clinical trials for weight loss medications and reversing metabolic syndrome through lifestyle interventions.

Nicklas also recommends the DASH diet (Dietary Approaches to Stop Hypertension), which helps people focus on eating five to 10 servings of fruits and vegetables daily.

The newer MIND diet combines elements of both the Mediterranean and DASH diets and may help reduce the risk of cardiovascular disease, diabetes and cognitive decline.

Reducing sugar and ultra-processed foods is also critical.

“Just one additional serving of a sugar-sweetened beverage per day can increase your risk of diabetes by 13 to 27%,” Nicklas said.

Here is some simple advice to help you improve your diet:

• Replace highly processed foods with fiber-rich whole foods.
• Get enough protein, but don’t go overboard.
• Learn about how adding fiber is a relatively simple way to eat a healthier diet.
• Get the facts about dietary supplements. Is it wise to use them, or are they a waste of money?

For some people, weight-loss drugs or weight-loss surgery play an important role in shedding pounds.

Read about a Pueblo mom who lost 140 pounds after opting for weight loss surgery. And if you need more information about weight loss drugs, check out the following stories for guidance and information:

• Many people using GLP-1 weight loss drugs may not be eating enough nutritious foods
• Wegovy vs. Ozempic: The truth about weight loss drugs
• What is Zepbound? Does this drug work better than Wegovy and Ozempic?
• What is Mounjaro? Does it work better than Wegovy and Ozempic?
• Study finds weight loss drug sharply cuts risk of heart attack, strokes

What about unhealthy habits like cigarette smoking or substance use problems? How can I get help if I want to drink less alcohol or quit smoking?

Overcoming addictive behaviors is much easier if you have support.

If you want to learn more about alcohol consumption, check out “The truth about alcohol.” Once you see the scientific evidence about alcohol and health, you might be motivated to try “Dry January” or to skip using alcohol when you cook.

Talk to your doctor if you want to take advantage of the new year to make a big change like giving up cigarettes, alcohol or other drugs.

Excellent programs are available through places like the UCHealth Center for Dependency, Addiction and Recovery in Aurora and the UCHealth Behavioral Health Unit at Poudre Valley Hospital in Fort Collins.

Health insurance plans — including Medicaid and Medicare — typically cover substance use treatment programs. And medical experts say that most people need more than determination or willpower to overcome addictions. That’s why many addiction medicine specialists will prescribe medications along with counseling and support groups for people who want to make lasting changes.

Free help is also available to support people who want to quit smoking. Learn more about how to get started. And check out Steve’s story for inspiration.

What should I do if I have a setback or if I feel like I’ve already failed at my New Year’s resolutions?

Part of achieving goals is to continue trying to make progress even after setbacks. Be kind to yourself, and accept that failure is part of forward progress.

Air Force Brig. Gen. Kathleen Flarity is one of few women who has risen to the rank of general in the U.S. military. She’s an expert at setting and achieving goals.

Flarity, who holds doctorate degrees in nursing and education, is the deputy director of the University of Colorado Anschutz Center for COMBAT research and a research nurse scientist for UCHealth.

She says we all have days when we struggle. When she’s having a tough day, she focuses on “small, meaningful things.”

Said Flarity: “With age, I have changed the way that I view the world. Now, I consider my personal well-being in my definition of success. On those days when I feel down, I think, ‘I need to do something that renews and reenergizes me.’”

She starts small. A hug from a family member can help. Then a walk or coffee with a friend lifts her spirits.

After being kind to herself and replenishing her energy, Flarity can once again focus on the big picture.

“Yes. Maybe today I wasn’t motivated to do this, or I didn’t accomplish that. But tomorrow’s a new day. I can try again tomorrow.”