Are you surprised? – Most people who set New Year’s Resolutions already fell off the wagon sometime between end of January and end of February. Nonetheless, statistical rates on the failure can top 88%.
Improving Health has always been one of top New Year’s resolutions for most Americans. One obvious question is – why can’t such a worthy resolution last? Also, what’s the gap?
I’m going to help you explore it by focusing on one gap, that is a lack of measurement.
There are various reasons people failed their goals, often including unrealistic or immeasurable goals (too big to reach), and/or unmeasurable goals (somehow unable to be measured objectively).
So, let’s move to your measures for health resolution on following topics.
- Why are measures important?
- Define your measure with small steps in mind.
- Contemplate and compart specific components or areas with small actions.
- Three musts for winning health results
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Why are measures important?
Talking about measures, one can immediately connect to numbers or numerical values.
Measures are ubiquitous in life. In science, rigorous measurements are critical for accuracy and precision of the findings. Business (e.g., sales) needs measures or calculations to evaluate its performance, quality, profit or loss. Similarly, the NFL has its measures for success too, including time of possession, execution of players (e.g., passing yards, rush yards, speed, etc.), among others. Likewise, personal health is examined or determined through a variety of measurements.
Therefore, if you want to improve your result, you need to measure from the beginning. If you measure, you can repeat whatever you do well, and refine if you want to mend or do better.
Define your measure with small steps in mind.
It’s desirable to “improve health”, “lose weight” or even “lose 30 pounds”, but these goals are vague and sometimes unrealistic, especially when pursued without measurable actions.
Dramatic changes rarely turn out well. Consider how realistic it is changing from a “couch potato” to a “gym rat” or from a meat-lover to a vegan? In fact, I didn’t jump from white rice in three daily meals to my breakfast with whole grains, nuts and fruits, sometimes proteins, overnight or over months.
Small steps are critical to measuring your health improvement, and closely connected with concrete measures. Importantly, small steps prove to be an effective strategy for you while measuring, and a key to success in many areas of life.
Take high blood pressure as an example. If your blood pressure is high, you need to do multiple things to lower it, and even prevent it. You need to reduce salt intake, have a healthy diet, exercise at least 30 minutes a day for 5 days a week, support a healthy weight, and moderate alcohol consumption, just naming a few. Then how do you meet each requirement?
Let’s just talk about ways for salt restriction. It’s not easy for many folks; after all, food without salt is boring, right? However, there are small steps to reduce salt intake unless you go “no salt”. You may choose to cut half of your daily salt or pick “low-sodium” items, or instead of pouring salt over your plate, sprinkle with parsley, cilantro, spice or herbs like rosemary, drizzle with olive oil or honey if you wish – all can adjust the food flavor and maybe even make it better. These are only a few tiny, baby steps to reduce your salt intake towards lowering blood pressure.
One way to ensure small steps work is to set up a system for measurements. Based on your detailed plan, you can use a score system, and rate those reasonable steps on a scale of 1 to 5, for example. Alternatively, you may prefer a week log to monitor your diet and exercise. If you want to measure how you get more active, it could be something like “walk 20 minutes or 2 miles a day, do it after dinner, go over it each day, reward myself at the end of each month.” Then rinse and repeat this routine. Do whatever works better for you. Moreover, give yourself a pat on the shoulder or a treat as a reward.
The smaller, the more specific a step is, the more measurable it is, and the more meaningful it’s towards your goal. Ask yourself how much, how far or how often you want to make change and when expect it to occur, and at what level you feel comfortable or stretch a bit? Remember to make small, gradual change over time.
Contemplate and compart specific components or areas with small actions.
Another way to take small steps and make incremental progress for a healthy lifestyle is to break into sections or box the areas that require your attention, because your health improvement should be personal. So, go after your major concern or root problems. Here are some ideas to consider:
- Ease Stress resolution: First, uncover sources of your stress – Is the clutter-loaded desk or office driving you crazy? Or are the posts on social media that upset you most? Do work-related issues trigger your sleepless nights? Next, how you calm and combat stress should include different approaches, unique stress-relieving techniques, modified diet, and etc. Again, start small.
- Healthy Weight resolution or more specifically – Dump Belly-Fat Resolution
- Well Kitchen resolution
- Green Lifestyle resolution
- Cancer Prevention resolution
For cancer prevention resolution, you’ll be amazed how much you can achieve. You can learn and become aware of various cancer risk factors, you can make small modifications on your diet, you can keep moving and be more active. You can quit smoking and limit alcohol if you haven’t done so. You can also get vaccinated (e.g., HPV vaccine to prevent cervical cancer), and get screened (e.g., for breast, prostate, and colon cancer if applicable).
Getting vaccinated or screened is seemingly a small step; however, it’s an immediate action resulting in a big gain with long-term benefits. So, you can cheer yourself with a high-five!
A recent study (conducted by Dr. Schiff’s group at Harvard University, reported on J. Healthcare Risk Management, 2019) showed that many cancer diagnostic errors (greater than 50%) often involve a failure or delay in routine screening and diagnostic testing. So, it’s imperative to take control of your own health.
There are other aspects involved in your well-being, but you get the idea.
Three musts for winning health results
1. Act NOW. Don’t procrastinate.
That’s also why it’s easy and effective to implement small steps. Replacing sugar-dense beverage with water is actionable for losing weight. Adding one or two more servings of veggies/fruits each day is more manageable than going meatless.
2. Be disciplined and integrative.
Stick with the positive changes, gradually add more, and make them a daily habit or routine. Meanwhile, it’s not about one switch. If you quit smoking or eliminate alcohol, but keep prolonged sitting or stay less physically active, don’t control stress, you still won’t be in a good shape.
3. Be patient. But be joyful.
Don’t expect the result sooner than what it should take to happen. In addition, some changes can be necessary yet uncomfortable or inconvenient, find fun ways to do so. However, don’t force yourself to the things you dislike or are ill-suited to you. Don’t ignore your emotion. Are you happy at the end of the day? What’s your feeling about new choices or changes? Hope you truly enjoy them.
Lifestyle modification is a journey rather than a destination, the journey with many, many small steps that lead you to a bright destination for your wellness.
So, take one step at a time, practice one day at a time, so as to add up many small steps from point A to point B.
The bottom line is that small steps are measures for your big or huge gains. With concrete measures, you can surely keep your health resolution or achieve any goal you set.
The book “Key Strategies for Cancer Prevention – Options to Help You Stay Healthy and Happy” is packed with tips for small and attainable actions, which lead you to achieving concrete, measurable goals for your heart health and cancer prevention.
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