Out with New Year's Resolutions - In With Right Now Resolutions

As the final days of the year tick away, it's easy to get swept up in the tradition of crafting lofty New Year's resolutions. Grand promises to "finally get fit" or "eat better" often feel inspiring in the moment but fizzle out as fast as the sparklers you light on New Year's Eve.

This year, instead of waiting for January 1st to make big changes, embrace Right Now Resolutions?

Why I Don't Like New Year's Resolutions

While well-meaning, New Year's resolutions can set us up for frustration. They're often overly ambitious, too vague, and rely on the illusion that the calendar holds the magic to spark change. The reality is that by mid-February 80% of people abandon their resolutions because they are not sustainable. For women navigating menopause, these promises can feel especially daunting. The ups and downs of this life stage require flexibility and compassion, not rigid declarations.

I've been there. More than once have I promised myself that I would pull myself together and stick to a rigid routine when the holidays were over and every single time, after the excitement had fizzled, I was left feeling like I had failed. I realized that I wasn't fully acknowledging the impact of menopause on my body and brain. The endless sleepless nights were getting to me, and it was impossible to get up and exercise the way I had planned. Still, it felt like a failure because I had made the resolution to do it and stick with it, and I just couldn't. This realization led to the birth of my Right Now Resolutions; Small steps that I can take every day and start right now.

Why Right Now Resolutions Make Sense

Right Now Resolutions focus on taking action in the present. They're not about a future version of you—they're about what you can do today. For women in menopause, this approach acknowledges the unpredictability of our bodies and minds. Let's face it: some days feel like a game of whack-a-mole, and grand plans don't always fit into the reality of ever-changing symptoms.

Here's why Right Now Resolutions are a game-changer:

1. Instant Rewards: They satisfy our craving for immediate results with small, achievable wins.
2. Flexibility: These resolutions can adapt to how you feel today—tired, energetic, or somewhere in between.
3. Sustainable Change: Small steps lead to big, lasting progress over time. 

Research in behavioral psychology backs this up. Studies show that small, immediate actions create a "success loop" in the brain, boosting motivation and making it easier to stick with changes. Starting today—even with the tiniest step—rewires your brain for success and builds momentum over time.

Simple Ways to Get Started

One of my favorite techniques is Temptation Bundling, a concept from behavioral economist Dr. Katy Milkman. It's all about pairing something you love with something you'd like to make a habit. For example:

• Watch your favorite show while stretching on the floor.
• Listen to an audiobook or podcast you love while walking.

For me, pairing walking with an audiobook has been life-changing. Suddenly, something I couldn’t find time to do became a priority—a time to dive into a story while moving. I love efficiency, so this checks all the boxes for me.

Another strategy is to pair healthy habits with things you already do:

• Lunge your way around the house while brushing your teeth.
• Add 10 squats before you sit down. Every time you catch yourself about to plop into a chair, pause, and knock out those squats. Not only will it strengthen your legs and core, but you'll also feel a little sense of accomplishment every time you do it.
• Stand on one leg while doing dishes or step in place while cooking dinner.

The possibilities are endless and these tiny tweaks don't require a gym membership or fancy equipment—just a willingness to start right now. Bonus: They're easy to make fun, even if they earn you a few curious looks at work or home. 

Common Roadblocks

Of course, starting something new can feel overwhelming. Here are a few common challenges and how to overcome them:

• "I'm too tired." Start with habits that take minimal effort, like standing on one leg while brushing your teeth. Even small movements can energize you.
• "I'm too busy." Integrate habits into activities you're already doing, like working, cooking or cleaning.
• "I'll start tomorrow." Remind yourself that even the smallest step today—a single squat, a five-minute stretch—can set the tone for tomorrow. Every single step counts and no step is too small. 

Set Yourself Up for Success

To make the most of Right Now Resolutions, keep these tips in mind:

1. Anchor to Your Why: Whether it's improving your health, boosting energy, or feeling more confident, knowing why you're making changes will keep you motivated.
2. Start Small: Micro-goals are your best friend. Begin with just one change—like adding squats before sitting—and let it grow naturally.
3. Celebrate Progress: Every small win is worth celebrating. Recognize and enjoy your momentum.
4. Be Flexible: Reflect on what's working and adjust as needed. Life changes, and your approach can too.
5. Enlist Support: Accountability can make all the difference. Share your goals with a friend or family member and check in regularly.

For example, a friend and I started a "movement challenge" where we texted each other every time we finished our mini-habits for the day. It's a fun way to stay motivated and celebrate each other's wins.

Reflect and Take Action

As you consider your Right Now Resolutions, take a moment to reflect: What small change can you make today that your future self will thank you for? Write it down, and let that be your first step forward.

Right Now Resolutions offer a path to meaningful, lasting change. The best part? You don't have to wait for January 1st to get started.

What's one small step you can take today? I'd love to hear your ideas—drop me an email at [email protected]!

Wishing you a joyful and fulfilling 2025!