8 New Year's Resolutions Worth Keeping

You’ve heard the basic ones—try something new, spend more time with your family, eat better, listen to more podcasts, and read self-help books. Are you sick of the same old New Year’s resolutions? We are, too. 

If you’re seeking resolutions that are actually attainable and that you can easily stick to, we’ve got you covered. 

Here are 8 resolutions worth keeping this New Year:

Strive for Personal Growth 

Self-improvement is easier said than done. If you’re seeking to become the best version of yourself this New Year, you can start out by doing some of the following:

- Check in with yourself daily. 
- Start a gratitude journal. 
- Set time aside for self-care. 
- Give therapy a try. 
- Be honest with yourself. 
- Be patient and show yourself grace. Everything takes time!
- Learn the lessons from your failures and mistakes. 
- Be mindful of your thoughts and feelings. 

Prioritize Your Sleep Schedule 

Getting more sleep this New Year might be more beneficial than you think. If you’re sleeping shy of 7 hours each night, you’re not getting the recommended amount of sleep—at least 8 to 9 hours for adults. You need to get the right quantity and quality of rest because poor health is the consequence. [8,9,10]

Make getting good sleep a priority: 

- Set a time for yourself to hit the hay every single night (including the weekends) and be consistent about it. 
- Cut back on caffeine and alcohol consumption. 
- Make sure you have a calming bedtime routine set in place. 
- Sleep for at least 8 hours per night minimum. Studies show that this extra sleep has a ton of benefits like boosting your mood, improving heart health, and sharpening brain function. [11]

Start Getting More Daily Exercise 

Yes—you need to get more exercise. And yes—we know this is one of those “basic” resolutions you’ve heard about time and time again. Don’t write it off. Just like sleeping, exercising is essential for optimal health. Exercise requirements vary depending on individual needs, but we have some ideas to help ease your way in: 

- Start walking more instead of opting for other forms of transportation where you’re sitting or not moving much at all. 
- Take the stairs instead of the elevator.
- Invest in a bicycle. 
- If you have a pup, take them on at least three one-mile walks every day. 
- Do some light yoga in the mornings before work or in the evenings before bed. 
- Try to fit more exercise routines into your schedule. For example, maybe you spend an hour at the gym twice a week and do 30-minute workouts at home on two other days.

Revamp Your Diet with Supplements 

When was the last time you took a real good look at your nutritional needs, or at the areas in which you are lacking? Maybe you’re not meeting your daily recommended servings of fruits and veggies. Maybe you’re not getting enough vitamins or minerals in your diet. Maybe you noticed you’re constantly dealing with stress, an upset tummy, joint pain, a lack of motivation or focus, or other common issues. 

If you’ve noticed this past year that your diet is lacking in some areas, supplementation might just be the thing you need this New Year. 

Here are a few of our top recommendations to get you started:

Multivitamins: All-in-one health support. 
Vitamin deficiency is common but can be helped. Research shows that taking a multivitamin can boost your daily nutrition and help optimize your health. [12] Our Daily Multi contains high-potency essential vitamins and minerals in vegan-friendly capsules for your wellness. 

Ashwagandha Complex: Stress and mood support. 
Ashwagandha has been used for centuries as a natural mood enhancer and has been shown to scientifically ease stress, reduce anxiety, and improve overall cognitive function. [13] Calm your mind and get some rest with our proprietary blend.

Turmeric Curcumin: Joint, body, and cognitive support. 
For centuries, turmeric has served as a primary health staple and ancient medicine for cultures across the globe. Made with 95% Standardized Curcuminoids and Boswellia Serrata for additional joint support, our Turmeric Curcumin formula supplements more nourishment than competing brands. 

Probiotics: Healthy gut flora support. 
For a harmonious gut and a happier you this New Year, a probiotic formula carefully crafted to aid in balancing and promoting healthy gut bacteria might be just the thing you need. Research indicates that probiotics have the power to decrease gut health issues like constipation, diarrhea, gas, IBS, and other stomach issues. [14,15] 

Collagen Peptides: Strong hair, skin, and nail support. 
Collagen is a primary building block in our bodies. As we age, we dramatically begin to lose essential collagen. [18] This New Year, it’s time to bounce back into the most youthful you. Boost the natural aging process and improve joint, bone, hair, skin, nail, and gut health with hydrolyzed collagen peptide powder.  

Odorless Organic Garlic: Full-body immune and heart support. 
Do you easily get sick? Not to fret—organic garlic is an immunity powerhouse. Garlic contains natural antiviral and anti-inflammatory properties that have been shown to prevent and alleviate symptoms of the common cold. [16,17] Plus, we’ve made a simple, plant-based formula with you in mind.

Read (and Finish) 10 New Books 

Did you know that reading fiction has been shown to strengthen cognitive development and memory, increase empathy, and even decrease the risk of dementia in later life? [1,2] 

Boost your brain this New Year, not just with enhanced formulations backed by science, but with 10 new fiction books of your choice. 

Stand for an Hour Each Day 

You probably didn’t hear it here first, but it’s true—there are side effects of sitting too much throughout the day. Are you one of the many hunched over your desk for 8 hours a day? 

Studies show that sedentary behaviors can affect things like your mental well-being, and increase the health risks for obesity, associated non-communicable diseases, musculoskeletal issues, fatigue, and de-motivation. [3,4]

This year, let’s change that. Dedicate just 10 minutes of every hour to standing up at your desk every day. That’s more than an hour each day that you're not sitting! Easy-peasy. 

Drink Two More Cups of Water Every Day

According to the Centers for Disease Control and Prevention (CDC), the average American adult drinks just under 5 cups per day.[5] The general consensus, however, is 8 glasses of water per day, but to keep yourself hydrated, you should also be [6]:

- Increasing your vegetable and fruit intake (they contain a heavy percentage of water).
- Drinking a glass of water with every meal.
- Drinking water before and after exercise.
- Drinking water when you’re hungry (sometimes thirst is mistaken for hunger).

If you’re not getting enough water in your daily diet, try to drink at least two more glasses of water per day this New Year.

Plan a Get-Together with Your Friends at Least Once a Week 

Connection and community are vital for your health. Adults with strong friendships have been shown to have a reduced risk of things like depression, high blood pressure, and an unhealthy body mass index (BMI). [7]

If you have a good group of buddies, make them a priority by meeting up with them or even just catching up on the phone at least once a week. Make an investment in the people you love! 

If you’re looking to develop deeper connections, you can: 

- Stay in touch with people with whom you've worked or taken classes.
- Reconnect with old friends.
- Reach out to people you've enjoyed chatting with at social gatherings.
- Introduce yourself to neighbors.
- Make time to connect with family members.

How on earth do I keep to my resolutions, though?

We know the New Year seems daunting, and sticking to your goals for self-improvement is even more so. It doesn’t help that the statistics on how many people actually follow through and accomplish their New Year's resolutions are, well, bleak. But that doesn’t have to be you!

Here’s what we suggest to help you along the way:

- Remember the S.M.A.R.T acronym when choosing your resolutions and goals. 

1. Is this goal Specific? 
2. Is this goal Measurable? 
3. Is this goal Achievable? 
4. Is this goal Relevant? 
5. Is this goal Time-bound? 

- If you’re trying to break a bad habit this new year, you can start by breaking it down into five parts. For example: 

1. Bad Habit: “I don't get enough sleep at night.”
2. Cue: “I feel like I need time to myself in the evening.”
3. Routine: “I stay up too late watching TV.”
4. Reward: “I'm entertained.”
5. Way to change the behavior: “Instead of staying up late to watch TV, carve out time each day to spend by yourself.”

- Make your resolutions personal, but be realistic and patient with yourself. Allow space for the inevitable hurdles that will pop up when trying to achieve your goals. Focus on what you’re doing well rather than the mistakes. You can do it!

Ready to get going on your resolutions? Let Pattern Wellness help. Go ahead and take the plunge with our natural supplements that are made just for you. Click here to get started with Pattern Wellness today!

Resources: 

1. Fehl L. Shirley. (1969). Reading horizons: A journal of literacy and language arts. Scholar Works. Retrieved from https://scholarworks.wmich.edu/cgi/viewcontent.cgi?article=2743&context=reading_horizons 
2. Marshall, R. (2020, February 1). Reading fiction: The benefits are numerous. British Journal of General Practice. Retrieved from https://bjgp.org/content/70/691/79.short 
3. Eanes, L. (2021). Too much sitting: A serious 21st-century health risk. Latest TOC RSS. Retrieved from https://www.ingentaconnect.com/content/wk/nor/2021/00000040/00000004/art00005 
4. Gilson, N. D., Burton, N. W., Uffelen, J. G. Z. van, & Brown, W. J. (1970, January 1). Occupational sitting time: Employees? perceptions of health risks and intervention strategies. CSIRO PUBLISHING. Retrieved from https://www.publish.csiro.au/HE/HE11038 
5. Centers for Disease Control and Prevention. (2022, June 7). Get the facts: Data and research on water consumption. Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html 
6. Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010, August). Water, hydration, and health. Nutrition reviews. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/ 
7. Mayo Foundation for Medical Education and Research. (2022, January 12). The health benefits of good friends. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/friendships/art-20044860#:~:text=Friends%20also%20play%20a%20significant,body%20mass%20index%20(BMI). 
8. Mayo Foundation for Medical Education and Research. (2020, November 13). How to get a great nap. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Napping%20offers%20various%20benefits%20for,Increased%20alertness 
9. Krans, B. (2019, September 15). Napping health effects. Healthline. Retrieved from https://www.healthline.com/health-news/is-napping-good-or-bad-for-your-health 
10. Can a nap boost brain health? Can a Nap Boost Brain Health? | Johns Hopkins Medicine. (2021, October 27). Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/can-a-nap-boost-brain-health 
11. Vyazovskiy, V. V. (2015, December 17). Sleep, recovery, and metaregulation: Explaining the benefits of sleep. Nature and science of sleep. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4689288/ 
12. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - multivitamin/mineral supplements. NIH Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/#:~:text=Taking%20an%20MVM%20increases%20nutrient,from%20the%20diet%20%5B6%5D. 
13. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: A rasayana (rejuvenator) of ayurveda. African journal of traditional, complementary, and alternative medicines: AJTCAM. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ 
14. Benjak Horvat, I., Gobin, I., Kresović, A., & Hauser, G. (2021, September 27). How can probiotics improve irritable bowel syndrome symptoms? World journal of gastrointestinal surgery. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8462084/ 
15. EC; O. M. D. (n.d.). The history of probiotics: The untold story. Beneficial microbes. Retrieved from https://pubmed.ncbi.nlm.nih.gov/25576593/#:~:text=The%20history%20of%20probiotics%20goes,times%2C%20nearly%2010%2C000%20years%20ago 
16. Josling, P. (2001). Preventing the common cold with a garlic supplement: A double-blind, placebo-controlled survey. Advances in therapy. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/11697022 
17. Nantz, M. P., Rowe, C. A., Muller, C. E., Creasy, R. A., Stanilka, J. M., & Percival, S. S. (2012, June). Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: A randomized, double-blind, placebo-controlled nutrition intervention. Clinical nutrition (Edinburgh, Scotland). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22280901 
18. Reilly, D. M., & Lozano, J. (2021, January 8). Skin collagen through the life stages: Importance for skin health and beauty. Plastic and Aesthetic Research. Retrieved from https://parjournal.net/article/view/3863