As December draws to a close, the air becomes filled with a familiar buzz: “New Year, New Me.” We’re inundated with messages urging us to join a gym, start a restrictive diet, or completely overhaul our lives, all starting January 1st.
But as a Naturopathic Doctor, I see the fallout from this mindset every February. The burnout, the frustration, the guilt. The truth is, most all-or-nothing New Year’s resolutions are not designed for long-term success. They are often rooted in self-criticism and they completely ignore the most important question: Why do you feel the need for such a drastic change in the first place?
This year, I invite you to try something different. Let’s ditch the “resolution” trap and instead cultivate a more compassionate, sustainable, and effective approach to your well-being.
The "Resolution" Trap: Why Extreme Goals Fail
The typical New Year’s resolution often sets us up for failure. Here’s why:
It's All-or-Nothing:
A resolution like “I will never eat sugar again” or “I will go to the gym 7 days a week” leaves no room for being human. One “slip-up” (like eating a piece of birthday cake) can make you feel like a failure, causing you to abandon the goal entirely.
It Focuses on Symptoms, Not Systems:
A resolution to “lose 20 pounds” targets a symptom. It doesn’t ask why you’re struggling with weight. Is it an undiagnosed thyroid issue? Is it insulin resistance? Is it chronic stress and high cortisol? Chasing a symptom without addressing the root cause is like mopping the floor while the sink is still overflowing.
It's Driven by Stress:
These rigid goals often come from a place of “I’m not good enough.” This self-imposed pressure creates a state of chronic stress, which ironically raises cortisol and can worsen hormonal imbalances, disrupt sleep, and even make your body hold onto weight [1].
A Naturopathic Approach: Building Sustainable Health Intentions
Instead of a rigid resolution, I work with my patients to set sustainable health intentions. An intention is a guiding principle for your choices, not a pass/fail rule. It’s a shift from “I must” to “I choose to.”
Here’s what that looks like in practice:
1. Shift from "What" to "Why" (Find Your Root Cause)
Instead of just setting a surface-level goal, we get curious. We ask “why” and use that as our starting point.
Instead of: “I will lose weight.”
We ask: “Why is my body holding onto weight?” Let’s investigate your insulin resistance, your thyroid health, or your cortisol levels.
Instead of: “I will stop being so tired.”
We ask: “Why is my energy so low?” Let’s explore your adrenal health, your nutrient levels (like iron or B12), or your sleep quality.
Instead of: “I will clear my skin.”
We ask: “Why is my skin inflamed?” Let’s look at your gut health, hormone balance, or potential food sensitivities.
When you address the root cause, the symptoms (like weight or fatigue) often begin to resolve naturally as your body finds its way back to balance.
2. Focus on Adding, Not Just Subtracting
The resolution mindset is often about deprivation (“I will cut out…”). A naturopathic approach is about nourishment. What can you add to your life to support your health?
Instead of: “I will cut out all carbs.”
Try this intention: “I will add a source of protein and healthy fat to every meal to keep my blood sugar balanced.”
Instead of: “I will go on a cleanse.”
Try this intention: “I will add one more serving of leafy greens or a glass of water with lemon each day to gently support my liver.”
This approach feels abundant and positive, making it something you want to do, not something you’re forced to do.
3. Embrace Small, Consistent Steps
Sustainable change doesn’t happen overnight. It’s the result of small, consistent actions that build over time. This “habit-stacking” approach is far more effective than a massive, short-term overhaul [2].
Instead of: “I will meditate for 30 minutes every day.”
Try this intention: “I will practice three deep, mindful breaths before each meal.”
Instead of: “I will go to the gym for an hour every day.”
Try this intention: “I will put on my running shoes and walk for 10 minutes.”
These small wins build momentum and self-trust, creating a positive feedback loop that leads to lasting change.
A New Year Built on Self-Compassion
This year, I invite you to trade self-criticism for self-curiosity. Trade rigid resolutions for flexible, compassionate intentions. Your body is not a project to be fixed by January 31st; it’s a lifelong partner to be listened to, nourished, and supported.
By focusing on your “why,” nourishing your body, and taking small, consistent steps, you can build a foundation of health that lasts far beyond a few weeks in January.
Ready to Build Health That Lasts?
Move beyond temporary resolutions. Dr. Jennifer Luis can help you uncover your root causes and build a sustainable, personalized health plan for the new year.
References:
- Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian journal of endocrinology and metabolism, 15(1), 18–22.
- Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: the psychology of ‘habit-formation’ and general practice. The British journal of general practice, 62(605), 664–666.
