As we enter the new year, many of us feel the pull to set ambitious goals for our health – losing weight, hitting the gym or ditching sugar may come to mind. However, statistics show that lofty or unspecific goals set in January are often discarded or forgotten by March each year by majority of Americans. This year, consider a slightly different approach to your resolution setting: set standards instead. Standards are unchanging principles that reflect the personal values you want to exhibit this year. Standards are more like our personal mission statements that guide our everyday decisions. Once we have set standards, we can come up with a list of small, very realistic ways to achieve those standards so that everyday you are successful in living your mission statement for the year.
You might be reading this with a big question mark on your face. What on earth does this mean? Here’s an example that has nothing to do with health or wellness. Your standard to live by this year could be “I am a reliable person that others can depend on.” This is not a goal you check off of a box, but rather a value you encompass in your daily interactions. You follow up on promises, you are on time to appointments, you tell the truth…there are so many ways to meet this personal standard for yourself.
Let’s practice this concept with the topic of healthier eating. Resolutions I hear often are “I will stop eating sugar” or “I will eat healthy this year.” These are not specific or realistic. Instead, a standard might be “I prioritize nourishing foods.” The list of ways to work toward this are endless: eat a salad before dinner, choose veggies for a snack instead of chips, cook more during the week than eating out, eat 5 cups of produce daily, etc. You let your standard of prioritizing nourishment guide your food decisions, which will look different everyday and at every meal all year long. Unlike goals and resolutions, standards are not pass/fail and they don’t shift based on seasons or setbacks. Rather, standards provide a steady framework for making intentional, consistent choices that align with the life you want to lead this year.
Let’s explore some examples of standards in three key areas of healthier living and discuss simple, actionable ideas for living those standards throughout the year.
Nourishing Food Standards
Standard 1: “I choose nutrient-dense meals most of the time.”
- Actionable Steps:
- Add a colorful vegetable to every meal or order a side vegetable when out.
- Read labels and choose mostly foods with ingredients you would find in your kitchen.
- Choose a fruit or vegetable for snacks instead of packaged foods.
Standard 2: “I prioritize mindful eating and savor my meals.”
- Actionable Steps:
- Turn off the TV/tablet/phone when eating.
- Express gratitude for meals before eating.
- Take 5-10 chews of each bite before swallowing.
Standard 3: “I am intentional about choosing meals that prevent huge blood sugar spikes.”
- Actionable Steps:
- Plan ahead for meals for the week to prevent last minute choices that don’t meet your personal standards.
- Choose drinks without added sugar.
- Add a protein source to meals and snacks.
Movement & Exercise Standards
Standard 1: “I move my body daily without exception.”
- Actionable Steps:
- Take a 10 minute walk after meals.
- Stand up and move for 5 minutes every hour.
- Plan ahead for how to incorporate movement on irregular days, such as travel or long meetings.
Standard 2: “I prioritize my own strength.”
- Actionable Steps:
- Join a strength training class that meets twice a week.
- Hire a personal trainer to create a no-weights-required strength program for when you cannot make it to the gym.
- Take stairs whenever they are available.
Mental Health & Stress Resilience
Standard 1: “I practice gratitude and focus on the positive.”
- Actionable Steps:
- Journal what you are grateful for.
- Express gratitude or say a prayer before meals or before stressful situations.
- Verbally tell people you are grateful for them or write them a letter.
Standard 2: “I practice habits that help me to manage stress effectively.”
- Actionable Steps:
- Dedicate 5 minutes of the morning or evening to breath work.
- Practice visualization exercises when there is a stressful event ahead.
- Turn off the TV/screens an hour before bed.
Standard 1: “I prioritize my mental health.”
- Actionable Steps:
- Stay connected with your friends/family/church community each week.
- Hire a therapist.
- Uphold boundaries and say no when something does not meet your standards.
Here’s the key: life standards are not achieved through drastic measures. They are achieved through small, sustainable changes and decisions that you make every day. We challenge you this year to let your standards guide you and watch all of the tiny actions add up to create a truly meaningful outcome that you can be proud of. If you need some inspiration for healthier living standards or actions to live by them, we invite you to attend any of our programs or free workshops here at St. Jude Wellness Center and learn all the ways that you can encompass a healthier lifestyle. Before clicking out of this page though, close your eyes and envision one healthy lifestyle standard you would like to live by this year. Now start living it.
