How are those New Year’s Eve resolutions coming along?

Recent studies by physical exercise tracker Strava show that most people with resolutions tend to quit by Jan. 19. Fittingly, the day is referred to as Quitters Day. By the second week of February, 80 percent would already give up altogether. It begs the question, why then do we come up with these resolutions only to abandon it before the first month of the year is even done?

For Makati Medical Center (MakatiMed) section chief of psychiatry Dr. Jon Edward B. Jurilla, it’s due to the fact that it’s easier to quit. ““Change is hard. It takes you out of your comfort zone and requires effort to produce the desired results,” shares Dr. Jurilla. “If you made a resolution, but are accountable to no one but yourself, then there are no apologies or explanations needed when you fail or don’t even try.”

How then can we ensure that we do not fall victim to Quitters Day this 2024? It’s easy, just keep your resolutions simple. “Instead of making grand plans, commit to simple and doable tweaks to your routines. They help develop healthy habits that not only benefit you but those around you,” suggests Dr. Jurilla. Here are a few simple resolutions recommended by Dr. Jurilla.

Get a good night’s sleep.

Aim for seven to nine hours of sleep throughout most of the week. This will help the body recuperate and prepare itself for the next day. “Studies have shown that getting the recommended hours of sleep improves your mood, lessens stress, sharpens your ability to think and concentrate,” mentions Dr. Jurilla. Keeping a steady sleep schedule reduces the risks of life-threatening diseases like diabetes and heart disease. It also keeps you at a healthy weight.

Eat your greens.

Allot at least four to five servings of fruit and veggies daily to reap its health benefits to the max. These benefits include weight loss, lower blood pressure, and a lower risk of cancer, heart disease, and stroke. Don’t be afraid to extend your palate and try different greens to supplement each meal. 

Get an annual health screening.

As they say, prevention is better than cure. “Certain diseases often go unnoticed because they do not present symptoms,” underlines Dr. Jurilla. To keep an eye out for this hidden symptoms, it’s best to play it safe and get checked at least once a year. If they detect any diseases, it’ll likely still be in its early stages if you get checked annually. 

Exercise your brain.

Spend less time reading posts on social media and go read a book. Or as they say, go outside and touch grass! Dr. Jurilla recommends solving word puzzles, solving math problems without calculators, and reading books as simple tasks to keep the mind active. By doing this, you can enhance your memory, prevent depression, and cut your risk of dementia. 

Practice mindfulness. 

As Bobby McFerrin puts it, “Don’t worry, be happy!” When we worry less, we get less stressed. “Mindfulness spares you from thoughts that only lead to anger, anxiety, and depression,” mentions Dr. Jurilla. “It makes you more peaceful to the people around you and less obsessive over things beyond your control.”

Chill.

Much like the previous suggestion, learn to find time to chill out and free yourself from any worry. It’s crucial to always find ways to relax during your downtime so that you don’t suffer from burnout. “When you are rested and recharged, you are healthier. Your breathing and heart rate slow, your blood pressure normalizes, and you are less of a candidate for heart attack and stroke. As such, you have the energy and mindset to deal with life’s stresses,” shares Dr. Jurilla. Find a hobby that will unleash your inner zen or go outside to meet up with friends. Even simple meditation and clearing your thoughts is enough.