{"id":47827,"date":"2022-01-03T09:30:11","date_gmt":"2022-01-03T14:30:11","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=47827"},"modified":"2022-01-06T16:26:31","modified_gmt":"2022-01-06T21:26:31","slug":"new-year-resolutions","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/new-year-resolutions\/","title":{"rendered":"Should you make New Year\u2019s resolutions during a pandemic?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">As the end of the year approaches, you may look forward to the new year\u2014and a fresh start. For many people, that means creating New Year\u2019s resolutions. But this year may be different. The COVID-19 pandemic has taken a toll on countless people\u2019s physical and mental health. Even if you normally choose a goal for the next 365 days, you may be wondering if you\u2019re up for it this year. Here\u2019s what you might want to consider as you mull it over.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Should you make New Year\u2019s resolutions during a pandemic?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is still worth setting New Year\u2019s resolutions this year, even in light of the ups and downs of the pandemic. According to a <a href=\"https:\/\/www.newswise.com\/articles\/national-survey-about-new-year-s-resolutions-shows-despite-the-pandemic-62-of-americans-expect-to-enjoy-better-health-in-2022\" target=\"_blank\" rel=\"noopener\">recent survey<\/a> from the <\/span><a href=\"https:\/\/www.mondaycampaigns.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Monday Campaigns<\/span><\/a><span style=\"font-weight: 400;\">, a public health initiative associated with Johns Hopkins Bloomberg School of Public Health, 62% of respondents expect to enjoy better health in 2022. Many plan to do so by continuing new habits or practices that they developed during the pandemic. The main habits respondents wanted to continue and build upon include: <\/span><span style=\"font-weight: 400;\">spending more time with family, maintaining an exercise routine (like running, cycling, or swimming), and continuing stress-management practices.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, if you\u2019re not feeling up for it\u2014don\u2019t beat yourself up. It\u2019s okay to take a break from setting new goals if everything going on this year has you feeling overwhelmed. If setting a New Year\u2019s resolution would be negative for your mental health, or add more stress to your life, it may be better to skip in 2022.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What are good New Year\u2019s resolutions during a pandemic?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Wondering what to choose? During the pandemic, routines changed. For many people, that meant becoming more sedentary as offices closed and we all spent more time at home. On top of that, stress levels went through the roof as we all tried to avoid constant threats of the virus. So, for 2022, a resolution that helps tackle a pandemic-specific challenge could make the most sense. Meaning, you should prioritize physical and mental health and implement strategies to reduce your stress\u2014not add to it!<\/span><\/p>\n<p><a href=\"https:\/\/www.choosingtherapy.com\/michelle-risser\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Michelle Risser<\/span><\/a><span style=\"font-weight: 400;\">, a licensed independent social worker with Choosing Therapy, has a few suggestions for New Year\u2019s resolutions specific to 2022:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resolve to connect with your friends at least once a week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spend more time outside on a daily basis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Revisit any goals that you abandoned during the pandemic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build self-care into your daily routine, like making time for a daily walk or a bath before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set healthy boundaries with people who tend to drain your energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Work toward a new career goal or challenge with small, specific steps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get up and move your body regularly<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mental health and physical health are connected to each other. If you work on improving one, it will help you improve and sustain the other.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How to stick to a New Year\u2019s resolution in 2022<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Monday Campaigns survey showed that the most common reasons for giving up resolutions are an inability to stay on track, dealing with the COVID pandemic, lack of discipline, and not seeing results quickly enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But you are not doomed to fail. If you\u2019ve weighed the pros and cons and decided you\u2019re up for a challenge, despite the ongoing pandemic, here are some tips to make things go a little more smoothly in 2022.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">1. Avoid these commonly abandoned resolutions<\/span><\/h3>\n<p><a href=\"http:\/\/content.time.com\/time\/specials\/packages\/completelist\/0,29569,2040218,00.html\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Time<\/span><\/i><span style=\"font-weight: 400;\"> magazine published a list<\/span><\/a><span style=\"font-weight: 400;\"> of the most commonly forgotten (or abandoned) New Year\u2019s resolutions. Lots of usual suspects made the list, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lose weight and get fit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/blog\/smoking-cessation-drugs\/\"><span style=\"font-weight: 400;\">Quit smoking<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Save money \/ get out of debt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Travel\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat healthier<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/blog\/medication-help-alcohol-use-disorder\/\"><span style=\"font-weight: 400;\">Drink less<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And those are just oft-forgotten goals in a normal year. The last couple of years, with COVID-19, have been anything but normal. \u201cStaying on track is particularly challenging for health-related goals, which represent 88% of all New Year\u2019s resolutions made,\u201d notes <\/span><a href=\"https:\/\/www.mondaycampaigns.org\/who-we-are\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Cherry Dumaual<\/span><\/a><span style=\"font-weight: 400;\">, partnerships director with the Monday Campaigns. A New Year\u2019s resolution like these might feel like a big, unattainable goal during a time of unpredictability like the ongoing COVID-19 pandemic.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2. Pick something meaningful to you<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In any year, it\u2019s a good idea to choose a resolution that\u2019s meaningful to you specifically, not just something that you think you <\/span><i><span style=\"font-weight: 400;\">should<\/span><\/i><span style=\"font-weight: 400;\"> do. \u201cFor example, a typical New Year\u2019s resolution is to lose weight,\u201d Risser says. \u201cBut why do you want to lose weight? For your health? To look good on vacation? To live longer for your kids? Change is hard. If you don\u2019t have a solid <\/span><i><span style=\"font-weight: 400;\">why<\/span><\/i><span style=\"font-weight: 400;\">, you won\u2019t stick with it.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choosing a meaningful resolution is especially necessary now, as we move into 2022.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe pandemic has been extremely challenging for everyone emotionally. We have been confronted with our mortality, lost loved ones, dealt with political and social stressors, faced isolation, and lost touch with many of our meaningful activities, just for starters,\u201d Risser says. \u201cAs we move into the new year and the next phase of the pandemic, it\u2019s important for people to choose personal, meaningful goals that will help them feel like they have some control over their lives and to begin to restore some of what has been lost.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then, remind yourself of that meaning when you\u2019re tempted to give up. \u201cFirst, remember your \u2018why\u2019 to help you stay motivated when things get tough,\u201d Risser says. \u201cPut a picture of the reason for your goal somewhere you\u2019ll see it every day.\u201d<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3. Make it specific<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019ve chosen a really broad resolution or vague goal, you might want to reconsider. Many experts recommend thinking <\/span><a href=\"https:\/\/www.ucop.edu\/local-human-resources\/_files\/performance-appraisal\/How%20to%20write%20SMART%20Goals%20v2.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">SMART<\/span><\/a><span style=\"font-weight: 400;\"> when it comes to setting goals or resolutions. That means a goal that&#8217;s: S: Specific, M: Measurable, A: Achievable, R: Relevant, T: Time-bound. For example, instead of saying you want to save more money next year, decide to put $20 in a separate savings account each week for three months. Keep these criteria for your goals in mind when you\u2019re deciding what you want to work toward in 2022.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4. Be realistic<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s good to have lofty dreams, but when picking a resolution, you should break it down into realistic chunks. Achievable steps are your best bet for success. Say that you want to lose a significant amount of weight. \u201cThat&#8217;s not going to happen in 30 days,\u201d says Christopher Mitra, a life coach with <\/span><a href=\"https:\/\/www.an-inspired.life\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">An Inspired Life<\/span><\/a><span style=\"font-weight: 400;\">. \u201cAt least not in any healthy, sustainable way, so make your goal one pound a week. Sure, that number doesn&#8217;t look as lofty, but it also doesn&#8217;t look as daunting. We can mentally handle a one pound-a-week goal.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, a <\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0234097\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">PLoS One<\/span><\/i><\/a><span style=\"font-weight: 400;\"> study suggests that more people have success keeping New Year\u2019s resolutions when they choose approach-oriented goals, rather than avoidance-focused goals. Think: taking up positive behaviors, rather than trying to avoid negative ones.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5. Track your progress<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Something else that can help you maintain your motivation and help you achieve your big goals: Track your results. You can choose whatever type of New Year\u2019s resolution tracker works best for you and your personality. Mitra recommends journaling. Grab a pen and some paper and spend just five minutes a day, reflecting and writing down your progress toward your goal.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cNote what worked and what didn&#8217;t work and write down how you felt,\u201d Mitra says. \u201cCelebrate your wins, but also look into setbacks. Those aren&#8217;t failures, but feedback on aspects that you may need to change.\u201d You could also try using apps on your smartphone or table to help you keep track. Depending on your resolution, you might want to check out these apps:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">MyFitnessPal<\/span><\/a><span style=\"font-weight: 400;\"> for tracking calories and physical activity\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/apps.apple.com\/us\/app\/quitnow-quit-smoking\/id483994930\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">QuitNow!<\/span><\/a><span style=\"font-weight: 400;\">, which can help you kick your smoking habit once and for all<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/apps.apple.com\/us\/app\/smoke-free-quit-smoking-now\/id577767592\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Smoke Free<\/span><\/a><span style=\"font-weight: 400;\">, so you can track your cravings for a cigarette and get strategies for resisting them<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"http:\/\/www.fooducate.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Fooducate<\/span><\/a><span style=\"font-weight: 400;\">, where you can track calories and workouts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/debt-payoff-planner.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Debt Payoff Planner<\/span><\/a><span style=\"font-weight: 400;\">, to help you get control of your finances and know where your money goes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Monday Campaigns also offers an <\/span><a href=\"https:\/\/www.mondaycampaigns.org\/healthy-monday-check-up\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">online Check Up tool<\/span><\/a><span style=\"font-weight: 400;\"> for the same purpose.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6. Build stress relief in to your plan<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cWe are also feeling overwhelmed and overstimulated during the pandemic,\u201d says <\/span><a href=\"https:\/\/drhaleyperlus.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Haley Sperlus<\/span><\/a><span style=\"font-weight: 400;\">, Ph.D., a sport and performance psychologist. \u201cStillness is key as a New Year\u2019s resolution. Bring back the brilliance of boredom and create moments each day for meditation, deep breathing, good old-fashioned quiet time, etc.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research suggests that <\/span><a href=\"https:\/\/www.mindful.org\/meditation\/mindfulness-getting-started\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">mindfulness meditation<\/span><\/a><span style=\"font-weight: 400;\"> is a very effective stress-reduction tool. In fact, the American Psychological Association notes that mindfulness helps you \u201c<\/span><a href=\"https:\/\/www.apa.org\/topics\/mindfulness\/meditation\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">dial down the body\u2019s response to stress<\/span><\/a><span style=\"font-weight: 400;\">.\u201d And that can have positive benefits for both your mental and physical health. It can also be helpful to explore your goals in therapy.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">7. Reset if you get off track<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another strategy to help you persist throughout the year: Don\u2019t get discouraged if you do get off track. Take a cue from the Monday Campaigns and let Monday be your fresh start day. Meaning, once a week you recommit to yourself and your goals to improve your health. And maybe that starts on Sunday night, says <\/span><a href=\"https:\/\/www.linkedin.com\/in\/james-rose-529a263\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">James Rose,<\/span><\/a><span style=\"font-weight: 400;\"> a senior research and policy analyst with the Monday Campaigns. \u201cOver half\u201453%\u2014said that taking some time on Sunday to prepare for the week would help them follow through with their Monday healthy intention,\u201d Rose says of the recent survey.\u00a0<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/abandoned-new-years-resolutions\/\"><b>Abandoned your resolutions? Here\u2019s how to get back on track<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">And if New Year\u2019s Day arrives, and you still don\u2019t know whether or not you want to work toward a New Year\u2019s Resolution or not, that\u2019s okay, too. There\u2019s never a bad time to resolve to do something to improve some aspect of your life. Even if you\u2019re not ready on Jan. 1, 2022, you can always choose a goal when things feel a little less hectic.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As the end of the year approaches, you may look forward to the new year\u2014and a fresh start. For many people, that means creating New Year\u2019s resolutions. But this year may be different. The COVID-19 pandemic has taken a toll on countless people\u2019s physical and mental health. Even if you normally choose a goal for [&hellip;]<\/p>\n","protected":false},"author":85,"featured_media":47794,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[14636,12496],"coauthors":[9482],"class_list":["post-47827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-coronavirus","tag-new-year","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Making New Year resolutions during COVID-19<\/title>\n<meta name=\"description\" content=\"New Year&#039;s resolutions can fall by the wayside, especially during a pandemic. 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