019: How to Follow Through on Your New Year Resolution

By the time we reach a certain age, we understand the real point behind our New Year resolution. It’s admirable to make real efforts to improve yourself. Yet, for many, making it past February 1st with your resolution intact just doesn’t happen. What can you do to ensure you follow through with your New Year resolution and ultimately achieve the results you seek?

Resources mentioned:

Brand-new Commit to Change course with exclusive podcast listeners’ discount and special January only bonus – your very own printable journal with 31 journaling prompts for the New Year https://biggifraley.com/ctcpodcast

Courtney Griffins, PhD: Epigenetics and the Influence of Our Genes


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Biggi Fraley
The Arthritis Coach


[0:07] By the time we reach a certain age we understand the real point behind our New Year resolution. It’s admirable to make real efforts to improve yourself.
Yet, for many making it past February 1st with your resolution intact just doesn’t happen.
So, what can you do to ensure you follow through with your New Year resolution and ultimately achieve the results you seek?

[0:34] Music.

[0:43] Hi, my name is Biggi Fraley. I am The Arthritis Coach, and welcome to the show!
Can you believe we’re already two weeks into the new year? How are things working out for you so far?

[0:58] Before I dive into today’s topic, I want to share a quick update about my Nutrition Therapy education I mentioned on the last episode.
I have been taking a deep dive into the human genome and epigenetics, which I must say a truly fascinating.
Did you know, for example, that the lifestyle and nutrition choices you make today,
will not only affect you, but will have consequences for several future generations?
So, basically, it is not enough to stop drinking alcohol or smoking cigarettes when you learn that you are pregnant. But,
short of never picking up those habits in the first place, stop them now before you even consider having children.
And, while I’m talking about pregnancy, this does, of course, apply to future moms and dads alike as genes get passed on from both parents.

[2:03] If you care to learn a little more about this, I have included a link in the show notes to a TED Talk by Dr. Griffins,
that, she has more about that. Again, it’s quite fascinating. I suggest you check it out.
All right, so what can you do to ensure you follow through with your New Year resolution and ultimately achieve the results you seek?

[2:30] Well, I would like you to consider the suggestions…

[2:37] First, ask yourself, is your resolution realistic, specific, and achievable.
What about your strategy for achieving it?
For example, if losing a certain amount of weight is your goal for the year, it may not be realistic for you to plan on doing it by eating only 1,200 calories per day.
However, what if your resolution was something like, decrease my calorie intake by 10% each week, or eat 3 fruits daily, one before each meal?
These goals, as you can see, are more realistic, very specific in their plan, and frankly more doable than simply saying lose 50 lb or eat 1,200 calories a day.
If your resolution or method of achieving it isn’t realistic,
change it today for greater success.Next, think about ways to keep your resolution in mind.
Write down your resolution in your journal, jot it on a note and place it on your refrigerator. Record it in your calendar. You can even keep your resolution written down on a paper on the front seat of your car.
When your resolution is in your thoughts every day, you’re more likely to follow through with it.

[4:03] Or, ask your spouse of friends to bring up your goal frequently.
After all, people close to you want you to be successful in your goals.
It can be as non-threatening as: So, how are you doing on working towards your New Year resolution today?
Discuss your struggles, plans, and celebrate daily successes with people who love you.
There’s no way you can just forget about your New Year resolution when you discuss it often with those who matter.

[4:35] Next, start early each day.
Set up a resolution so you can do something related to the goal first thing in the morning.
Since most people are at their freshest and most energetic in the morning, it’s good to be able to achieve something related to your resolution right after you get out of bed.
If your resolution has something to do with your nutritional intake, eating a balanced breakfast will get your day off to a great start.

[5:08] In the event you’ve resolved to get more exercise, getting in 20 or 30 minutes of exercise would be a great way to start your day.

[5:19] Resolutions to delve more into a subject or learn a new language can be achieved by studying for half hour first thing in the morning.

[5:30] I met a young gentleman the other day who uses public transportation to get to work twice a day and with a minimum commute time of half an hour,
and I asked him what he likes to do on that commute and both ways to and from work he just likes to check out the news on his phone.
And I later thought, gees, one whole hour everyday.

[5:59] What new subject could he be studying for two to three hundred hours this year,
that move him forward in his life, in his career,
in his relationships? You know, what a way, as I feel, wast it with the news, and I have to admit I didn’t ask him what he does professionally.
Who knows, maybe he needs to report on the news at work every day, that is just part of his work. I don’t know but,
you know, from a general perspective,
I personally would take advantage of that kind of time, especially as it adds up over the the whole year.
So, plan to take a step toward your resolution in the mornings. This way, you start the day off with your resolution in mind and feel positive and successful all day.
And last but not least, be flexible about your New Year resolution.
Give yourself permission to tweak your resolution as time goes by.

[7:07] So, maybe you’re unable to drop calorie intake from 2500 calories a day down to 1,500 calories.
Don’t beat yourself up if you consume 2,200 calories a day.
In a few weeks, you can cut another hundred calories. Allow yourself to make desired changes related to your resolution gradually.
The more flexible you are, the more likely you will achieve your resolution sometime during the year.
What you are looking for is continued and gradual success, right?
Nobody changes overnight, but,
ask yourself every day, every week, every month, have I improved, have I gotten closer to my goal, and if that’s the case I congratulate you.
So, you see that staying with your New Year resolution as long as it takes to be successful is possible.
Just apply the strategies mentioned, make it realistic and specific,
keep your resolution top-of-mind, ask friends and family to talk to you about your goal, start first thing in the morning, and
be flexible about your resolution to achieve your goal.

[8:29] Make this year different and stick to your New Year resolution, and you will experience one of your most inspiring years ever, I promise.
Now, if by chance, though, you still feel unclear about your goals for this year, or only semi-committed,
I want to remind you that my new course, Commit to Change, is the perfect way to get you focused and give you the clarity you need.
When you complete the 7-day course, you will know exactly what actions to take that will lead to success,
all while creating in new healthy daily habit in the process. So, if you’re ready to turn your dreams into reality this year,
I invite you to enroll today at https://biggifraley.com/ctcpodcast,
and not only will you receive an exclusive discount reserved for podcast listeners like you, but this month only, I am

[9:34] also including a very special bonus, a printable journal with 31 journaling prompts for the new year.
This will allow you to take your new journaling habit to new heights and make sure it’s becoming a habit for life. And, just so you know,
before the end of the year I took this course myself and starting January 1st I have been using the journaling prompts every single day,
and they are truly helpful,
opening me up to new thoughts and ideas, or uncovering believes that
I’m subconsciously carrying. So, I think this is a very valuable bonus and I don’t want you to miss out! And, speaking about January first and such, now,

[10:32] you know, it’s super motivating, a New Year, a new week, a new month.
But you know, to get started on creating the life you want,
you don’t need to wait for the first of the month, the first of the week, or much less next year,
get started today! And, as always, you find the link for the course in the show notes.
And, while the link hasn’t changed, now, the content on the page has. So, if you checked the course out a few weeks ago, I want you to again go to https://biggifraley.com/ctcpodcast,
as I have now included a full sales letter explaining in much more detail what this course is about who it is for, and what you can expect to get out of it.
I am so excited to see you inside the course and get you results.

[11:35] So, that’s it for today. Remember to join me in 2 weeks for the latest episode of The Arthritis Coach podcast, available Wednesday morning at 4 a.m. Pacific on your favorite podcast channel.
Thank you so much, and bye-bye.


About the Author

Leveraging her 40+ years in health & fitness as well as the latest biohacking and longevity breakthroughs, Peak Performance Coach, Biggi Fraley, helps you remain healthy, fit, and active so that you can age gracefully, stay independent, and embark on exciting new chapters in life.