C-Force: Never Too Soon to Improve Your Life

It is a time-honored tradition that with the arrival of another year folks make resolutions and set goals for themselves. According to a Pew Research Center survey from January, "Three-in-ten Americans report making at least one resolution this year, with half of this group making more than one." But, as we know, sticking with them can prove to be a whole other matter. Some studies show that Americans, as a rule, have recently tended to be pretty good at sticking with their resolutions. But not everyone agrees with that sentiment.

Dr. Michelle Rozen is a highly respected authority on the psychology of change who works as an adviser to Fortune 500 companies. As reported by Forbes magazine in January, "Her study focused on those who made New Year's resolutions in 2023 in order to help others fulfill their 2024 resolutions." Her study found that 94% of resolution-makers "drop the ball on (their) commitments within two months, and only six percent (followed) through."

"That means that 94% of people want to make changes, get excited about the promise that it holds but then have no idea what to do with it later," Rozen explains to Forbes. "This leads to them continuing to suffer with things they are unhappy about."

Psychologists even have a name for this condition: "false hope syndrome." And Americans are not alone: A January BBC report showed that, according to one study, "The majority of people quit their resolutions by the middle of the year."

So where are we going wrong? For starters, "Rozen believes that whatever we want to do ... there is never a right time to do it," Forbes reports.

"It's easy to set goals and to make promises to yourself," Rozen says. "It's just as easy to break them. You know when the right time to start is? Right now. Stop waiting."

Like, maybe, waiting for the dawning of a new year?

First, Rozen stresses the importance of setting clear goals. She believes most people "do not have a clear idea of what they truly want to achieve," as Forbes puts it. "They might have some notion of wanting 'better' or 'more' but they have never clarified what that is. 'It's hard to achieve anything when the end goal is so undefined,' Rozen points out. ... Unfortunately, even when goals are defined, there are many ways that a person's brain tricks them into slipping back into old routines, keeping them stuck."

If you haven't been successful in past years with resolutions, maybe it's time to do something differently, to shake things up. The experts tell us that the foundation of a healthy lifestyle starts with lasting habits, that looking after one's physical well-being is not self-indulgence but an act of primary importance.

This got me thinking that maybe an obstacle in the way for a lot of folks is that we expect too much or strive for too great a change all at once. So, I present the following small healthy habits for your consideration. See if you can add maybe just one to your daily routine. No need to wait for yet another new year.

A STEP IN THE RIGHT DIRECTION

You don't have to walk forward to get ahead. As recommended by the BBC Future team, "try turning around during your next walk and do it in reverse. Walking backwards has been found to burn more calories than going forwards, while also strengthening the muscles in your back. It is particularly recommended for people with knee problems as it reduces the strain on the knee joint while increasing the flexibility of the hamstrings. It can also give your brain a boost too."

STRETCH INTO A NEW DAY

As recommended by Harvard Health, "Stretching before getting out of bed wakes up the body, improves circulation, and promotes relaxation, helping to set the day's tone. While you're still lying in bed, move the covers aside, then flex and release your lower limbs several times. Bend your knees and lift your legs into the air. With your legs still elevated, flex your feet up and down and rotate them side to side. Next, sit up and slowly look left and then right. Roll your shoulders several times. Flex your wrists up and down, and open and close your hands repeatedly." Daily, small steps toward these goals also can have a significant impact. Harvard Health also recommends that you start your day off with a big glass of water, as well as a glass with every meal.

FOCUS ON WHAT YOU EAT

"When it comes to fruit and vegetables, it's not just a case of eating your greens -- studies have shown that a rainbow of different coloured fruit and veg can both boost brain health and cut down the chances of developing heart disease," says the BBC Future team. Adds Harvard Health, "When you crave a snack, reach for unsalted nuts and seeds like almonds, walnuts, peanuts, and cashews. They contain many beneficial nutrients and help prevent cravings for highly processed foods. Nuts are high in calories, so keep to a palm-sized portion."

LIFT WEIGHT

A lot of folks today "prioritize cardio exercise and avoid strength training entirely," according to SELF magazine. "But lifting weights is really, really good for you; it can increase your bone density, lower your blood pressure, make it easier to do the things you love, and help you avoid injuries. If health is truly your goal, make it part of your regular rotation."

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Follow Chuck Norris through his official social media sites, on Twitter @chucknorris and Facebook's "Official Chuck Norris Page." He blogs at http://chucknorrisnews.blogspot.com. To find out more about Chuck Norris and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate webpage at www.creators.com.