Dr. John Day, Cardiologist

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10 Years Younger This Year: One Simple Resolution

This year, 81% of New Year’s resolutions will fail. What is the secret to the 19% that succeed? To show you how it works, I’ll show you how to accomplish something that not one of us wouldn’t love to experience–feeling 10 years younger this year than we did last year.

Sound like a massive overhaul? On the contrary. It really just begins with finding one simple thing that you can do for the rest of your life. That one simple thing is your key domino which will set off a domino effect of naturally occurring behaviors that bring the change you seek.

We’ll look at the four highest leverage areas to becoming biologically 10 years younger this year: stress, extra weight, sitting, and smoking, but you will pick just one to focus on. This will be your key domino.

4 Things That Age You 10 Years

If you are like me, you want to “see the data” before selecting your key domino. Below are links to studies showing that each of these 4 things can individually cause your cells to age prematurely by 10 years or rob you of up to 10 good years of life.

1. Stress

2. Extra Weight

3. Excessive Sitting

 4. Smoking

10 Years Younger This Year: One Simple Resolution

Too often my patients feel like they need to make big life changes to “get healthy.”  In reality, success comes from making one key change permanent.  The key domino.

Indeed, studies show that most people are more successful with one simple resolution.  Studies also show that early success from this one simple resolution is key to long-term success.

Depending on what you are struggling with, here are some examples of one simple resolution you might select in becoming biologically 10 years younger this year:

Stress Less: “I will meditate for 1 minute each morning as soon as I get out of bed.”

Weight Loss: “I will eat a vegetable with my breakfast.”

Exercise More: “The first clothes I put on in the morning will be my exercise clothes.”

Stop Smoking: “I will chew a piece of gum every time I want to smoke.”

You will notice that each of these examples are simple, measurable, and has something to remind you.  While these new habits might not seem like much at first, if done faithfully it could be the “key domino” to feeling 10 years younger this year.

5 Steps to Make the One Simple Resolution Successful

Even with just one simple resolution, change is still hard.  Below are the 5 key steps to success based on my review of over 30 medical studies on healthy lifestyle changes.  Not only have these steps been shown to work in studies, I have also seen them help hundreds of my patients turn their health around.

1. Fun and Convenient

The one simple resolution must be fun and convenient.  If not, too much willpower is required.  Here are some examples:

Stress Less: If yoga is fun and there is a convenient place, then this is the perfect stress less resolution.  However, If you don’t like yoga, or it is a 30 minute drive to your yoga class, it will never work.

Weight Loss: As Americans now get 1/3 of all their calories snacking, if weight issues are where you struggle then snacking may be the only thing standing between you and feeling 10 years younger this year.

The solution? Make your one simple resolution to always have your favorite fruit, vegetable, or nuts with you wherever you go.

Exercise More: If you hate the gym, or the gym is 30 minutes away, then a resolution of going to the gym everyday will fail.  Look for physical activity that is both fun and near your home or work.

If dancing is what you love, and there is a place near your home or work, then go for it.  If golfing is your passion, then carry your clubs on a course near your home or work.  For most of my patients, a simple resolution to take an evening walk with your spouse may be the best activity for both your health and happiness.

Stop Smoking:

Quitting the smoking habit can also be fun and convenient.  Perhaps you don’t like chewing a piece of gum whenever you think about smoking.

One possible solution would be to buy a nice piece of jewelry or an expensive watch.  As long as you have not smoked that day, you can wear your new jewelry or watch.

2. Have the Right Reason

If you don’t have a compelling reason, your willpower will fade.  Studies show that your beliefs can determine success or failure.  Make it real and make it compelling.

Some examples of compelling reasons which have changed the lives of my patients are as follows:

“I can’t die early on my family.”

“I don’t want to feel this way anymore.”

“I want to get off of my medications.”

3. Support

You simply can’t do it alone.  Indeed, studies show that people who try to go it alone generally fail.  You need support from family and friends.

Having a spouse make the same changes can be the most important key to success.  Supportive family members and friends can help you to eliminate temptations.  Without temptations, no willpower is needed.

For people without the support of family or friends, online communities or “gym friends” can be equally helpful. Find support so that healthy living can become the path of least resistance.

4. Accountability Partner or App

The saying, “you can’t manage what you don’t measure,” applies equally in business as well as with one simple resolution.  If no one or no thing holds you accountable, you likely won’t succeed.

Accountability can come in the form of a trainer at the gym.  It could also be a family member or a friend who isn’t afraid to call you out on your short comings.

For me, a hand held app on my iPhone does the trick.  By faithfully tracking my nutrition every day for the last couple of years, I have been able to successfully maintain my 30 pound weight loss.

As long as someone or something holds you 100% accountable, you will succeed.

5. Have a “Slip Up” Plan

At some point you will “fall off the wagon.”  This is human and something that should be expected.  The key is not to let a slip up start a downward spiral that reverses all progress.

You have to have a plan for managing slip ups.  Studies show that people who accept slip ups ahead of time will be more successful.  The goal is to be flexible not fanatical.

As soon as you recognize your slip up, call your accountability partner or record it on your accountability app.  Do this quickly before you completely finish off the entire pie or holiday candy.

Take Home Message

Becoming 10 years younger does not come by making big changes but rather by working on the key domino that makes everything else natural and effortless.  Select one simple resolution in the area you are struggling and then faithfully follow the 5 steps outlined above.  Soon you will be biologically 10 years younger this year.

Please share your success below in making changes.  Also, if you have a question about this article, please leave your question below and I will answer every question.