It’s time to begin planning for 2023 New Year’s resolutions, those finicky dietary or lifestyle resets we follow for a few days and then inevitably give up on. Although experts say it takes an average of two months for an action to become a habit, habits aren’t formed by willpower alone. There are ways you can “hack” your resolutions to make sure they stick around longer than this year’s fruitcake.

Here are six tips to help you pick healthy habits and how to make them permanent lifestyle upgrades. 

1. Choose a resolution that is both realistic and realistic for you

This advice seems simple. A realistic resolution is one that is not only possible but practical (maybe don’t make a resolution to climb Mount Everest this year). Beyond being a realistic resolution, it must be a realistic resolution for you. If you’ve never run a mile in your life, then a resolution to run a marathon in 2023 is probably not a good place to start. 

Part of choosing a realistic resolution is to recognize that a resolution shouldn’t be an end goal. A resolution is a decision to make a change. For example, you can’t resolve to run a marathon, but you can resolve to start training. A resolution that is realistic for you is a resolution that already fits your lifestyle. 

Suppose you currently go to your favorite coffee shop every day to get a white chocolate raspberry mocha frappe before work, but your resolution is to cut back on unnecessary calories. You decide to stop going to the coffee shop altogether, but soon realize you need the caffeine boost and you miss the social aspects of going to the coffee shop. A better resolution to fit your calorie-cutting goal would be to just change your order from a sugary white chocolate raspberry mocha frappe to an unsweetened latte or tea.

2. Be specific with your goals – but not too specific

Maybe you eat out for lunch every day. Not only can that be a drain on your wallet, but it can also lead to unhealthy dietary choices like greasy fast foods and sugar-laden soft drinks. So, make a resolution to eat out less often.

What does “less often” mean? One day a week? Three days a week? “Less often” can mean any number of things – the best answer is what it means to you.

To make a successful resolution, make it measurable. If you currently eat out for lunch four days a week, then resolve to do it two days a week instead. You can go even further by preparing your lunch most of the week and then rewarding yourself on Friday with a meal from your favorite restaurant. 

Conversely, being too specific can be detrimental. Maybe you want to lose a little of that winter weight from the holiday goodies you enjoyed. You make a resolution to lose 30 pounds before May 1. That’s 120 days from January 1, and 30 divided by 120 is 0.25 pounds per day. Maybe that’s a little too much math for one resolution; not to mention that weight fluctuates constantly and measuring something so small as a quarter of a pound wouldn’t be practical.

A better take on this resolution would be to target the source of winter weight gain – holiday goodies. You don’t have to eliminate them entirely but consider cutting back. As you make these dietary changes, you can also incorporate exercise, such as a 30-minute walk every afternoon, into your routine. 

3. Test your resolution before the new year

There’s no time like the present, and practice makes perfect, as the sayings goes. Your resolution might have a few unaccounted-for issues that won’t become apparent until after you begin. If you practice now, these problems can arise earlier, and you can fix them before committing to your final resolution.

Maybe you decide your resolution is to go to the gym every morning before work. You wait until the new year to start going in the mornings, only to find that exercise just doesn’t feel good to you first thing in the morning. Or maybe the gym is always crowded in the morning, and you can’t complete your go-to exercises. As a result, you stop going. 

For any resolution, any number of unknown variables can crop up and make even the most well-thought-out plan fail right out of the gate. To work those out, test-run your resolution now, to find what works best for you.

4. Track your progress and adapt your plan

Rather than a resolution being the destination or the endgame, think of it as a progression – stairsteps to get you to a loftier goal. Make a plan and use a notebook or an app to track your progress. If you’re not advancing as fast as you’d like, then don’t fret! Remember, your resolution is not a goal: It’s a decision to do something to better yourself.

Suppose you want to run a marathon at some point in your life, but you haven’t jogged since high school gym class. Start small. For example, walk a mile or two daily. After a couple of weeks, rotate between running and walking for a few blocks. Eventually, you might work up to running those one or two miles nonstop. When you’re confident in your progress, sign up for a 5K race.

If the race doesn’t go as great as you’d expected, then sign up for another one and keep training. And continue building on your resolution from there. Join a local running group or start one with a friend or two. Share your milestones on social media.

Bear in mind that realistic resolutions can take longer than a year. Maybe a marathon is not in the cards for 2023. But 2024…?

5. Reward yourself along the way

My favorite piece of advice is always to reward yourself along the way. So you’ve gone an entire month ordering unsweetened lattes instead of that white chocolate raspberry mocha frappe? Then go ahead and let yourself have one to celebrate. You’ve saved money by making lunch at home four days a week? Go out and spend some of that saved money on something special. You’ve successfully run your first 5K race? Splurge on a double scoop of celebratory ice cream. 

6. Have fun!

A New Year’s resolution should be a chance to celebrate what you can and will accomplish. Don’t let it become a chore, and most importantly, don’t punish yourself for failures. Every day is a new day and a chance to work toward a healthier, happier you.

Thorne has products and services to help

Do you have health goals for the coming year but aren’t sure where to start? Consult Thorne’s Health Advisor. Get matched with your own Health Advisor in 2-3 days to receive personalized recommendations based on your health goals. 

Want to get started now? Check out Thorne’s supplement quizzes to find specific supplements that are right for you. 

Ready to get deeper insights about your health? Thorne’s at-home health tests analyze your body’s individual biomarkers and provide meaningful results. Take the Biological Age Health Panel to learn about the impact that lifestyle, nutrition, and genetics are having on your body. Every test result includes a comprehensive improvement plan, tailored with individual recommendations based on your unique results.