the new science of making healthy habits stick: The advent of a fresh annum unfolds before us—a time of jubilation, resolutions, and perhaps, a penchant for sipping on invigorating elixirs like juice.
With each new year, a natural inclination to reset envelops us, a tradition spanning millennia. According to History.com, this practice finds its roots around 4,000 years ago with the ancient Babylonians, pioneers of New Year’s resolutions.
In sync with this timeless tradition, the Global Consumer Survey by Statista unveils that nearly 40 percent of U.S. adults embraced resolutions for 2022. The focus primarily centered around adopting healthier eating habits and engaging in more physical activity, with a sprinkle of aspirations towards enhanced well-being like minimizing social media consumption and alleviating workplace stress.
However, the resolve to adhere to these resolutions often wanes swiftly. Research from Strava, a social network catering to athletes, indicates that the majority falter by January 12. Gareth Mills, the U.K. country manager for Strava, notes the arduous nature of adhering to resolutions amidst the January clamor for fitness and health improvements.
Diving into the World of Rituals
At Nama, the term “ritual” is pivotal in cultivating health-centric habits. Our mission revolves around fostering wellness rituals, intertwining the realms of sustenance, nature, and communal bonds.
Defining a ritual transcends conventional boundaries, encapsulating both a ceremonial act and a series of precisely executed actions on a regular cadence. As we stand on the threshold of a new year, ponder embracing rituals—either forging novel ones or revisiting time-honored practices. These bite-sized, recurrent routines not only fortify health but infuse each day with a touch of delight.
Unveiling the Power of Journaling
Dr. Marcelo Campos, a Harvard Medical School lecturer, advocates the efficacy of documenting goals in achieving them. Five pivotal questions guide this transformative journey:
- Why pursue change?
- Is the goal concrete and measurable?
- What constitutes the plan?
- Who offers support during the transformative journey?
- How shall victories be celebrated?
Beyond goal-setting, research touts the myriad health benefits of journaling. A study involving the “three-minute mental makeover” journaling exercise showcased stress reduction. Participants, even those new to journaling, attested to its efficacy, with over half continuing to leverage writing as a stress coping mechanism. the new science of making healthy habits stick is the only way to
The Science of Self-Compassion
Dr. Laurie Santos, a Yale psychology professor, emphasizes self-compassion as a potent motivator. In contrast to harsh self-criticism, embracing kindness towards oneself emerges as a linchpin for achieving goals. Dr. Kristin Neff’s work identifies three facets of self-compassion: self-kindness, common humanity, and mindfulness.
Tapping into Social Solutions
Beyond self-kindness, amplifying well-being extends to acts of kindness towards others. Scientific insights underline the happiness surge when performing altruistic deeds. Resolutions, traditionally solitary pursuits, gain a social twist as one engages with friends or family, fostering shared aspirations.
Embarking on Gratifying Goals
Shifting the focus from long-term gains to immediate gratification stands as an unconventional yet effective strategy. Professor Katy Milkman’s insights underline our brains’ affinity for instant rewards. Aligning desired habits with enjoyable pursuits makes the path to change feel seamless.
Exploring the Fresh Start Effect
Milkman delves into the “fresh start effect,” emphasizing the psychological reset associated with moments like New Year’s resolutions. Labels wield a transformative influence, creating a sense of optimism and detachment from past shortcomings.
Embracing the Power of Tiny Changes
James Clear’s philosophy advocates the potency of marginal improvements over monumental shifts. Labeling them as “atomic habits,” he underscores the cumulative impact of consistent small changes. System-oriented thinking, prioritizing processes, emerges as the linchpin for sustainable change.
As you envision resolutions for 2023, immerse yourself in the profound science of habit transformation. It’s not about pursuing the perfect goal but rather crafting goals perfectly suited to your unique journey. Revel in the process, extend compassion to yourself, and let your goals, small and manageable, unfold.
Here’s to a Joyous New Year!(the new science of making healthy habits stick)
January’s Culinary Delights: Our Top Picks
Unveiling the Bounty of Seasonal Fruits
KIWIS This fuzzy, ovate delight graces the late fall to early winter seasons in the U.S. Bursting with sweetness, kiwifruit boasts an abundance of vitamin C, potassium, vitamin E, and folate. A hidden gem: the edible skin, though many prefer to peel away the fuzz.
LEMONS Winter heralds the zenith of this tangy citrus marvel. Lemons, known year-round for their ability to add zest to any juice, emerge as winter champions. Rich in vitamin C, folate, potassium, and flavonoids, they become a potent ally in fortifying immunity.
MANDARINS For those favoring a milder citrus experience, mandarins step into the spotlight. Smaller kin to the standard orange, they present easy peeling and minimal seeds. Packed with vitamin C, potassium, and a dash of copper, mandarins offer a nutrient-packed indulgence.
Delightful Vegetable Selections for January
PARSNIPS This ivory-hued root vegetable, akin to carrots and parsley, emerges as a nutritional powerhouse. Laden with potassium, magnesium, phosphorus, and an array of vitamins, parsnips shine in winter juices without the browning tendencies of carrots.
CABBAGE Hailing from the brassica genus, cabbage stands as a robust, nutrient-dense green. Varied in colors and textures, cabbage contributes to reducing inflammatory markers. Embrace the versatility of cabbage in juices, an excellent solution for utilizing a whole head.
Embark on a culinary journey with these January treasures, keeping in mind their unique flavors and nutritional bounty. Cheers to a palate-enriching start to the year!