New Year's Health Resolutions That Actually Stick: A Medical Perspective

We've all been there on January 1. We have big ambitions and goals, but unfortunately they fizzle out by February. But what if you could set health resolutions that stick? Here's what medical professionals recommend for lasting change.

1. Start Very Small 

Instead of "lose 30 pounds," try "walk 10 minutes three times this week." Research shows that tiny, consistent habits build momentum and rewire your brain for success. You can always increase intensity later, but you cannot build on a resolution you've already abandoned. 

2. Focus on Adding, Not Removing 

Instead of "quit junk food," try "add one serving of vegetables to lunch." Our brains resist deprivation but embrace addition. When you crowd your diet with nutritious foods, there's simply less room for the rest. 

3. Know Your Numbers 

Schedule a physical and know your current blood pressure, cholesterol, blood sugar and weight. Having concrete data transforms vague goals into specific targets and helps you track real progress. 

4. Attach New Habits to Existing Ones 

Want to take vitamins daily? Put them next to your coffee maker. Want to stretch more? Do it right after brushing your teeth. Habit stacking leverages routines you already have on autopilot. 

5. Build Your Support System 

Tell your doctor about your goals. Join a class. Find a workout buddy. People with social support are significantly more likely to maintain healthy behaviors long-term. 

6. Plan for Obstacles Now 

What will you do when you're tired? Traveling? Stressed? Having a backup plan isn't pessimistic—it's realistic. Maybe your "tired day" workout is just 5 minutes of stretching. That still counts. 

7. Schedule It Like a Doctor's Appointment 

Health goals that live on your calendar are three times more likely to happen. Block time for exercise, meal prep or meditation just like you would a medical appointment. Treat it as non-negotiable. 

8. Make (and Keep) Your Preventive Care Appointments 

Speaking of doctor's appointments, regular check-ins with your primary care provider might be the most important health resolution you make. Your doctor isn't just there for when you're sick; they're your partner in staying well. Annual physicals and preventive screenings catch problems early when they're most treatable, and they give you a chance to discuss those health goals you're setting with someone who can offer personalized, evidence-based guidance. 

Not sure where to start with your wellness plan? Your primary care provider can help with that too! Whether you’re motivated to prioritize what matters most based on your age, health history and risk factors or you want an expert to weigh in on the latest health and wellness trends, your primary care provider can monitor your progress, adjust your plan when needed and connect you with specialists, nutritionists, or other resources when appropriate. 

If you don't have a primary care provider or haven't been in a while, make 2026 the year you establish that relationship. Don’t forget, consistency is key! The better your doctor knows you and your health patterns, the better they can support your long-term wellness journey. 

The Bottom Line: The best health resolution isn't the most impressive one—it's the one you'll still be doing in June. Start small, be specific, and remember that sustainable change is built one day at a time. 

Ready to make 2026 your healthiest year yet? Schedule your annual physical and talk to your doctor about setting realistic, personalized health goals.