New Year, Same Me—Just Slightly Upgraded

Happy New Year! While renewing my medical license, I found myself reflecting on ways to improve—not just as a physician, but as a person. One of my main focus areas this year is how I approach goals and habits.

As the year changes, many of us feel the urge to improve ourselves. We embrace that “new beginning” energy and commit to multiple transformative habits. We plan to run marathons, read 50 books, and finally master meal prepping without ending up with a fridge full of wilted kale.

Then mid-February hits.

The enthusiasm fades, the couch looks extra inviting, and those resolutions start feeling like chores instead of choices. Studies show that while about 30–40% of people make New Year’s resolutions, only around 9–12% actually stick with them long-term. Many fizzle out by mid-January (hello, “Quitter’s Day” on January 9 this year).

If you’re feeling the “resolution slump,” it’s not a moral failing or a lack of willpower. More often, it’s a lack of a sustainable system. Here’s how I’m approaching my goals this year to give them a real chance to stick.

1. Think small (no, smaller)

The biggest mistake we make is setting “mountain peaks” without looking at the trail.

Instead of saying, “I want to get fit,” try: “I will walk for 15 minutes after dinner.”

When a task is too small to fail, you build momentum. Once you’re already wearing your sneakers and walking, you’ll often find you want to go longer. The hardest part is almost always the start.

2. Make them SMART—and tied to a “why”

You’ve probably heard of SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound.

Instead of “eat healthier,” try: “Cook three meals at home each week that include vegetables.”

And just as important: connect it to your big “why.” Why does this matter to you?

For me, exercising isn’t about aesthetics. It’s about having energy for my family, staying sharp for my patients, and feeling physically strong as I age.

3. Focus on systems, not just goals

In his book Atomic Habits, James Clear writes: “You do not rise to the level of your goals. You fall to the level of your systems.”

• Goal: Read more books.

• System: Put a book on your pillow every morning so it’s waiting for you at night instead of your phone.

Goals set the direction. Systems determine whether you actually get there.

4. Use the “never miss twice” rule

Life happens. Design your goals for real life, not an ideal life.

You will have late nights at work, kids who get sick, a cold of your own, or days when your body or mind just needs rest. The secret isn’t perfection—it’s consistency.

If you miss a day, that’s fine. Just aim to never miss two days in a row. Missing once is an accident; missing twice is the start of a new habit.

5. Audit your environment

If your goal is to eat healthier but your pantry is a shrine to processed snacks, you’re fighting an uphill battle.

Make the “good” habits easy to do and the “less helpful” habits harder to do.

• Easy: Pre-cut veggies at eye level in the front of the fridge.

• Hard: Put the gaming console in a closet so you have to set it up every time you want to play.

• Easy: Set out your workout clothes and shoes the night before.

• Hard: Keep your phone in another room while you’re reading or winding down.

Your environment will win over your willpower most days. Set it up to work for you.

My personal focus this year

This year, I’m ditching the long list of “shoulds” and focusing on one word: consistency.

Whether it’s writing, moving my body, or just drinking enough water, I’m prioritizing showing up over chasing a perfect result. I’d rather do a small thing consistently than a big thing briefly.

Common resolution pitfalls (and what to do instead)

Here are some patterns I see in myself, my patients, and honestly, most of us:

Common approach	A better alternative
Set 10+ goals at once	Pick the top 1–2 high-impact habits
Focus on the outcome (“lose 20 lb”)	Focus on identity (“I am someone who moves”)
Keep goals private	Find an accountability partner or group
Wait for motivation	Build simple, repeatable routines

As Mark Twain is quoted as saying:

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and starting on the first one.”

The new year isn’t about reinventing yourself—it’s about recalibrating. Small, consistent improvements compound over time like interest in a savings account. When goals come from a place of curiosity and compassion, not self-criticism, progress feels more sustainable and less punishing.

One of my own goals this year is to better understand where my patients, friends, and family are coming from—and to meet them where they are. Whether it’s health behavior change, a tough diagnosis, or just the chaos of everyday life, I want my habits to support not only my own well-being, but also how present and patient I can be with the people who trust me.

Here’s to a year of small steps, steady systems, and giving ourselves permission to grow at a human pace.

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