Transforming Midlife Resolutions into Lasting Habits: A Practical Guide

As we step into midlife, it’s easy to feel overwhelmed by the myriad of things we think we should be doing. From strength training to increasing our daily steps, drinking more water, consuming more protein, and ensuring we get enough sleep, the list can seem endless. This can be particularly daunting if you’re entering the new year feeling frazzled after a less-than-relaxing holiday season. However, the new year doesn’t have to be about a complete overhaul of your life. Instead, it can be an opportunity to cultivate small, positive habits that can help you feel accomplished and positive about your progress.

The Power of Habits Over Resolutions

Women’s health coach and author Kate Rowe-Ham, founder of Owning Your Menopause, advocates for forming realistic and appealing habits rather than setting lofty resolutions. “I’m a huge believer that we need to forget New Year’s resolutions and focus on New Year habits instead,” she says. “Resolutions are usually big, dramatic promises made when we’re exhausted after the holidays, and by February, they’ve often collapsed under the pressure.”

Habits, on the other hand, are small, repeatable actions that can quietly transform your life from the inside out. You don’t need to overhaul everything; you just need one or two behaviors you can stick to consistently. Sustainable habits build confidence, momentum, and long-term well-being. Resolutions fade, but habits create a foundation you can actually live by.

Turning Resolutions into Habits

Let’s explore some common resolutions and how they can be turned into tangible habits:

The Resolution: “I Will Read Every Day”

Reading is a fantastic way to unwind, whether it’s in bed at night, curled up in an armchair on a Sunday afternoon, or during your commute. However, many of us struggle to put our phones down long enough to dive into a good book. To make reading a regular habit, consider using technology to your advantage.

Start by creating a visible reading list. Look up the best book lists for the year or ask friends and family for their favorites. Use platforms like Goodreads to keep a list of books you want to read and to discover more that you’re likely to enjoy. This will give you a solid plan and make it easier to pick up a book instead of scrolling through social media.

The Resolution: “I Will Complete Couch to 5K or Walk 10,000 Steps a Day”

Getting into running or walking more is a common new year goal, but the dark, damp, and gloomy days of January can make it challenging to get started. Instead of setting a high step count or a rigorous running schedule, start small by increasing your average step count by 1,000 a day.

Setting a goal, like making a park run date with a friend in the spring or signing up for a sponsored event a few months down the line, can provide the accountability you need to start increasing your daily movement. Additionally, treating yourself to some nice activewear can be a great motivator. Sometimes, just having a pair of trainers you love can make all the difference.

The Resolution: “I Will Quit Drinking”

Many people swear by Dry January, but even those who complete a month of sobriety often don’t change their habits long-term. Instead of abstaining completely, consider using an app like Try Dry to log your drinking. These apps can make you more mindful of how much you reach for a drink after a tough day.

Additionally, seek out social occasions that don’t revolve around drinking. Joining a book club or taking a long walk with a friend can be great alternatives. Remember, drinking less can have a positive impact on other goals, such as sleeping better or losing weight.

The Resolution: “I Will Lose Two Stone”

Weight loss is one of the most common resolutions, but it’s also one of the toughest to stick to long-term. If weight loss is on your agenda for the year, start by asking yourself why it’s important to you. Would losing weight genuinely boost your health and well-being, or do you feel pressured by societal expectations?

If you’re confident that shedding a few pounds is right for you, start from a place of pleasure rather than deprivation. If you love cooking, seek out a couple of new, healthy recipes each week. If you enjoy socializing, find a workout buddy or join a fitness class that feels more like a social event than a chore.

Conclusion

Transforming resolutions into habits is about making small, sustainable changes that can lead to long-term benefits. By focusing on habits rather than resolutions, you can create a foundation for a healthier, happier you. Remember, it’s not about a complete overhaul but about making consistent, positive changes that you can stick to.