How to KEEP Your New Year's Resolutions, Backed by Neuroscience

Hint: Tell Nobody.

HOW IS IT ALREADY 2025?!

I hope everyone had a relaxing Holiday! This pic was taken as my wife and I—both doctors—were heading into the hospital on Christmas Eve (in style, of course). For many of our patients, the holidays bring heightened stress, financial pressures, loneliness, or grief, and we feel blessed to provide care and support to those who need it most.

Let’s talk New Year's Resolutions.

Does this situation sound familiar? You spend weeks hyping yourself up: “I can do this. I can do this! I will be a happier, healthier person this year!” You start STRONG on January 1st. BUT… by the end of January, you have fizzled out, and your resolution is already a thing of the past.

Here are 3 simple ways to increase your odds of KEEPING your resolution.

1. Set realistic & SPECIFIC goals: Let’s say your goal is to lose 10 pounds this year (though weight loss isn’t for everyone—this is just an example to illustrate a point). Let’s face it, losing 10 pounds can sound daunting. But what about losing 1 pound per month? Sounds more do-able? If you keep that up, you’ll actually lose OVER 10 pounds this year. Keep it REALISTIC, keep it OBJECTIVE, and take it day by day.

2. Write down your goals: Research shows that people who write down their goals achieve them at a far greater rate than those who don’t. Why does this happen? Writing things down helps our hippocampus (our long term memory and storage part of our brain) encode the information and store it.

3. Keep your goals to yourself: It may sound counterintuitive, but here’s how this works:

Okay, I know I just said “KEEP YOUR RESOLUTIONS TO YOURSELF”, but I’m about to break this rule for the purposes of education - and share with you my New Year’s resolution.

2025 is going to be the year of change for me and my wife.

1. I’m graduating medical training in June after 4 years of medical school, a master's degree, and 4 years of psychiatry residency.

2. We’re moving from Miami to ____ (official announcement coming soon)

3. I’m starting my DREAM private practice - an Integrative Mental Health Practice -where I’ll be offering virtual medication management, therapy, exercise & nutrition counseling, meditation & breath-work, and more to people living in 3 states (official announcement coming soon)

Basically, this year is going to be CHAOTIC.

My New Year’s resolution is simple: find comfort in the chaos. But resolutions need to be specific and realistic to stick. That’s why my resolution this year is to stay committed to my four daily non-negotiables, no matter what—especially during life’s chaotic moments.

I often talk to my patients about their own non-negotiables—the essential habits they rely on to support their mental and physical health, no matter the circumstances. In our first session, I help them identify these habits and check in on them regularly throughout our work together.

For me, my non-negotiables are:

• Meditating for 5-10 minutes each morning (before checking my phone).

• Moving my body daily (whether it’s walking, yoga, soccer, or strength training).

• Eating three nutritious meals each day.

• Getting at least 7 hours of sleep each night.

I hope everyone has an peaceful transition to 2025. Whether you are new to our newsletter, or you’ve been riding with me since the beginning, I want to thank you all for taking a few minutes our of your week to read this newsletter and invest in your mental and physical health. I’m so happy you are here.

See you in the new year!

Dr. Jake

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Sources: American Psychological Association, https://www.apa.org/topics/behavioral-health/new-year-resolutions

Disclaimer:
This newsletter is for informational purposes only and does not constitute medical advice. The content shared is based on evidence-supported research and my personal experiences but is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your personal doctor or a qualified healthcare professional before starting new treatments, making changes to your health routine, or addressing specific medical concerns. This content does not establish a doctor-patient relationship. While I strive for accuracy, the information may not apply to your unique situation.

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Wishing you balance, health, and peace.

Dr. Jake