New Year, Healthier You: Concierge Doctor Tips for Sustainable Resolutions
Dr. Libby Joffe and Dr. Zhanna Branovan, board-certified internal medicine physicians at Advanced Internal Medicine of North Jersey, share their concierge doctor insights on making sustainable health resolutions for the New Year. Their personalized approach empowers patients to set realistic goals, overcome challenges, and build habits that support lasting well-being all year long.
The New Year offers a fresh opportunity to prioritize your health and well-being. Setting year-end health resolutions is a wonderful way to focus your energy and make positive, lasting changes. But how can you ensure that your goals are realistic and achievable? This guide will walk you through practical strategies to avoid common pitfalls and set yourself up for long-term success.
Reflect and Reset
Before you rush to set new goals, take a moment to reflect. Assess your health achievements over the past year and identify areas where there’s room for improvement. Maybe you started a workout routine but struggled to maintain consistency, or you made strides in eating healthier but found weekends to be challenging. Reflecting on your experiences will help you establish a realistic baseline and create goals that align with where you are right now.
What obstacles did I face, and how did I overcome them (or could I have addressed them better)?
What key areas do I want to focus on improving?
What worked well for me this year in terms of fitness and eating habits?
This self-assessment creates a clear foundation that allows your goals to be meaningful and, most importantly, personalized.
Start Small, Aim High
One common mistake is aiming too high right out of the gate. Setting overly ambitious goals often leads to burnout, discouragement, or inconsistency. Instead, aim for small, incremental changes that compound over time into lasting habits.
For Example:
Instead of vowing to exercise six days a week, start with two or three and build from there.
Rather than eliminating all sugar from your diet, try cutting down your intake by swapping sugary drinks with water or herbal teas.
These smaller, achievable steps set you up for success by making the process more manageable and less overwhelming.
Use SMART Goals to Stay Focused
The SMART criteria (Specific, Measurable, Achievable, Relevant, and Time-bound) is a time-tested method for effective goal setting. Each goal should be clear, actionable, and trackable.
Here’s How to Apply SMART Goals:
Specific: Define exactly what you want to achieve. Instead of “I want to lose weight,” say, “I want to lose 10 pounds.”
Measurable: Ensure you can track progress. For example, weigh yourself weekly or track your meals in a food diary.
Achievable: Set goals within reach. If you’ve never run before, aim for a 5k instead of a marathon.
Relevant: Make goals align with your larger vision. If building strength is your priority, focus on resistance training rather than cardio.
Time-bound: Give yourself a clear deadline. For example, “I’ll lose 10 pounds in three months.”
By using SMART goals, you give your resolutions clarity and structure, making them easier to stick to.
2. Lack of Accountability
Without support, it’s easy to lose motivation. Find a workout buddy, hire a personal trainer, or join a health-focused community. Sharing your goals with a friend or family member can also help keep you accountable.
For a more structured approach, consider The SENS Solution® Wellness Program by Castle Connolly Private Health Partners (CCPHP). This personalized wellness initiative supports members with one-on-one health coaching and resources focused on Sleep, Exercise, Nutrition, and Stress Management. With tools like blogs, events, and personalized plans, the program empowers members to make lasting changes.
Notably, 75% of members with exercise-related goals and 77% with nutrition-related goals report positive changes after just two coaching sessions. By emphasizing small, manageable steps, the program helps build sustainable habits and accountability. Best of all, this exclusive program is only offered to members of their concierge practice.
Leverage resources like this to stay motivated and on track with your health goals.
3. Unrealistic Timeframes
Great results take time. Avoid the trap of expecting quick fixes. Aim for steady progress with short-term milestones to measure success. This will keep you motivated as you see improvements accumulate.
4. All-or-Nothing Mindset
It’s okay to miss a workout here and there or indulge in a cheat meal. Consistency matters more than perfection. Give yourself grace and aim to get back on track the next day.
5. Poor Planning
Resolutions need structure to succeed. Create a weekly schedule, set reminders to exercise or meal prep, and plan for potential obstacles. For example, if evenings get busy, schedule your workouts in the morning.
Celebrate the Little Wins
Rewards are key in maintaining motivation over time. Celebrate your progress, even for seemingly small milestones. Perhaps you stuck to your exercise routine for a month or mastered a new healthy recipe; acknowledge these as wins! Celebrating helps reinforce positive behavior and encourages you to keep striving.
Ideas for Celebrating:
Treat yourself to a fitness class you enjoy.
Splurge on new workout gear.
Take time off to relax and appreciate your hard work.
A Support System Makes All the Difference
Having people to cheer you on can make your resolutions more enjoyable and sustainable. You don’t have to go it alone—friends, family, or even health professionals can provide accountability and encouragement every step of the way.
Ways to Build Support:
Join a fitness group or club.
Enroll in a class that aligns with your goals, such as yoga or strength training.
Engage in online communities where you can share tips, progress, and motivation.
Seek professional guidance from a health coach or dietitian for tailored advice.
The Path to a Healthier You
Entering the New Year with realistic, well-structured health resolutions can lead to meaningful improvements in your overall well-being. By reflecting on past experiences, setting manageable goals, and tackling challenges head-on, you’re setting yourself up for lasting success.
Final Tips for Staying Motivated:
Keep a journal to track your progress and feelings along the way.
Focus on how your resolutions make you feel, not just the physical results.
Adjust your goals as needed—flexibility is key to long-term success.
The New Year is your chance to start fresh, so be patient with yourself and remember that consistency—not perfection—is what counts. Celebrate progress, lean on your support system, and, most importantly, enjoy the process of becoming a healthier, happier you.
If you need help refining your health goals, contact our team for expert advice and tailored support. Together, we’ll make your resolutions a reality and ensure you start the year off strong.
