by DR. ALISON YOUNG-TAN
Happy New Year! As people reflect on their lives at the dawn of a new year, it leads them to consider what changes they would like to make. They envision a more ideal version of themselves, the person they’ve always wanted to be. They often make resolutions to lose weight, eat healthier, or work out more.
However, studies show over 90% of resolutions end up abandoned.
Why do so many resolutions fail each year?
Resolutions often fail because people don’t have a plan. When people make resolutions, they envision the end result without having a plan to make it happen. Much of what we do every day is by habit; it’s automatic and people do their habits without thinking. Resolutions have to transform into habits to stick long term.
Unattainable “big” goals also tend to fall by the wayside. People have to choose attainable and measurable goals, and they have to make a specific and clear plan to attain those goals.
Sometimes people make too many resolutions, creating unrealistic expectations. Choosing one or two goals is likely to yield more success than making a long list.
What can you do instead?
Your chances of attaining your long term health goals improve if you make small sustainable lifestyle changes, or micro-habits, that can easily fit into the chaos of your daily routine. Since micro-habits are simple and easy to repeat, they’re easier to keep doing over time.
Some of the most commonly made resolutions have to do with health and wellness. The Florida Department of Health in Polk County (DOH-Polk) provides recommendations for micro-health habits you can incorporate into your life in 2026.
Instead of a generic goal, such as, “I will work out more,” try being more specific by making a goal to walk for an extra 10 to 15 minutes, three to five times a week. You could add stretching before bed, strength training one day of the week, or trying a new exercise class each month. Whatever you choose to do, it should be a reasonable goal you can start and complete. Even if you think the goal you pick is too easy, small goals matter. Once you’re able to complete your micro-habits successfully for a period of time, you can later revise them to add more difficulty. For example, instead of walking 10 to15 minutes, you could walk for 30 minutes. Once you’re able to complete that habit, you can revise it to 45 minutes and so on.
Many people want to eat healthier, but that’s too vague of a goal. Instead, you can resolve to add a vegetable to your dinner every day, drink water instead of soda with your meals, or eat fruits instead of processed snacks. Choose a nutritional goal that’s simple and possible for you to start.
Studies show adults don’t get enough sleep. To improve sleep, try to aim for a regular bedtime or to turn off screens 30 minutes before bed each day.
Emotional wellness is an area of health and wellness that’s often neglected. You could build no-phone zones in your home like your dining area where you’re unplugged from your phone. You could spend 10 extra minutes outside each day breathing in the fresh air or send a message to a loved one each day. Connection is important to emotional wellness.
If you fall off the wagon with any of the micro-habits you choose to do, don’t be disheartened. Avoid the all or nothing mindset and start again. Try a new strategy to tackle your health resolutions in 2026 and see if it makes a difference.
For more health tips, visit HealthierYouFL.com and visit Polk.FLHealth.gov to see what health programs are available to you.
About the author: Dr. Alison Young-Tan, an internal medicine/pediatrics physician, currently serves the community as medical director for the Florida Department of Health in Polk County (DOH-Polk).