Making Healthy and Realistic Resolutions

Erin Bridgewater, M.D., a pediatrician at Cook Children’s Pediatrics in Celina, advises making resolutions specific and easy to track. “Instead of ‘Spend more time with grandparents,’ aim for ‘Spend one afternoon a month with them,’” Dr. Bridgewater said.

Cook Children’s psychiatrist Akemi Watkins, M.D. emphasizes that kids should choose goals based on their own values. To help them identify those values, ask questions like:

• What kind of person do you most want to be?
• What did you do last year that went well for you?
• What kinds of new things do you want to learn this year?
• How would you like to help others this year?

After identifying their values, children can create more attainable resolutions by following the SMART framework: Specific, Measurable, Achievable, Realistic, and Timely. Remember to keep resolutions fun and meaningful!

“Focus on activities that foster a sense of purpose and joy,” Dr. Watkins recommended. “If your child likes reading, set a goal to read one new book per month.”

Working Together

Making resolutions as a family can boost motivation, create bonding experiences and teach kids commitment. Dr. Watkins suggests activities like weekly game nights, cooking together or having phone-free dinners.

To stay on track, writing down resolutions and keeping them visible in places like on the refrigerator or a family calendar can be helpful.

Setbacks are normal. Instead of focusing on not meeting a goal, encourage do-overs and celebrate successes.

“As the year progresses, check in with your child regularly about their progress without judgement,” Dr. Watkins said. “It’s working toward the resolution and not just the achievement where children can learn valuable lessons.”

Making Mental Health a Priority

Our mental health significantly impacts how we process information, make decisions, and interact with others. Prioritizing mental health can help families build resilience and manage challenges.

Here are some ways to promote mental well-being in your family:

• Build strong support systems
• Eat healthy and exercise
• Practice mindfulness and meditation
• Learn and use coping strategies to manage stress
• Reduce screen time
• Get enough sleep
• Practice self-care and compassion 

If you or your child are reaching a health crisis, don’t wait to get help.

“The critical first step for dealing with mental health issues is asking for help or giving help when asked,” Dr. Bridgewater said.

Mental health professionals are available with Cook Children’s Behavioral Health and the National Institute of Health Suicide Prevention provides resources and education.

For immediate assistance, call or text the Suicide & Crisis Lifeline at 988 or chat 988lifeline.org. You can also call the National Suicide Prevention Lifeline at 1-800-273-8255.

Staying Motivated

Staying motivated is a challenge many people experience when creating long-term goals. Having a roadmap and celebrating achievements along the way can build confidence and make goals more realistic.

“There’s an old adage ‘A goal without a plan is a wish,’” Dr. Bridgewater said. “If you have a big goal or one that stretches out far into the future, break it into pieces that are achievable in the short term and build toward the ultimate goal.”

Beyond traditional goal setting, some families embrace a more holistic approach to New Year's resolutions. Instead of focusing on specific achievements or plans, they select an intention or a guiding word for the year. This word then serves as a compass, influencing their daily choices and shaping their overall experience.

“Intentions are present-focused mottos that guide you toward your goal,” Dr. Watkins said. “Simple, sometimes one-word intentions that provide a clear theme for the upcoming year like self-love, change and patience.”

Showing these words in places where everyone can see them can help families stay motivated and keep the words top of mind when making decisions. You never know how one thought, deed or action can create a ripple effect in your life and in the lives of those around you now or in the future!

“Making New Year’s resolutions can be very beneficial for children because it teaches them the importance of setting goals and following through,” said Lizy Varughese, M.D., pediatrician with Cook Children’s in Lewisville. “Not only can goals be applied to a child’s eating habits and physical activities, but they also help teach important life lessons about the benefits of planning ahead and the success that comes from it.”

For many parents, taking time to sit down and discuss with a child the lessons learned during the past year, both good and bad, can serve as valuable, teachable moments and deepen family bonds. Because societal factors such as TV, friends and the Internet can strongly influence a young child’s behaviors, it’s crucial that parents help young ones map out and focus on a few simple, healthy resolutions that can later translate into positive behaviors as children grow and develop.

Keeping It Real

While it may be tempting as a parent to jump ahead and make a list of New Year’s resolutions for your children rather than waiting for them to develop a list on their own, empowering your kids to creatively embrace this time-honored tradition can be filled with good times and great memories.

Encourage children to start with a list of broader, bigger goals such as eating less junk food, spending less time playing video games, picking up their toys or making better grades. No matter how far-fetched goals may seem at first glance, parents should stay open-minded and flexible, resisting the urge to criticize their child’s resolutions. Remember, keeping the mood light and enthusiastic makes goal setting seem less like work and more like fun.

From there, Dr. Varughese suggests children break down their resolutions into small bites by using journaling as a method to help solidify goals.

“Begin the new year by writing down specific goals for eating and participating in sports and exercise activities,” Dr. Varughese said. “Children are more likely to complete a task if it’s written down and there is accountability for their progress. It’s also important to be flexible so the parent can help kids form a more attainable goal if a particular goal is not met or seems difficult for the child.”

Basic resolutions for the entire family may include:

• Eating meals at the table as a family at least four times a week.
• Preparing more meals at home.
• Limiting fast food and takeout.
• Packing lunches for school and work.
• Planting a garden.
• Going for a family bike ride, walk, swim or hike two times a week.

Lead By Example

According to the Centers for Disease Control and Prevention, children begin to copy their parent’s behavior by age 3.

The greatest impact a parent can have on his or her child is by being a good example,” Dr. Varughese said. “Parents can make their own resolutions with their children and even participate in physical activities together. Taking an evening walk with them is not only a great health benefit, but it can also deepen the emotional bond they share.”

Read these New Year's tips from the American Academy of Pediatrics for children and youth for preschoolers, 5-12 and 13 and older. 

About the source

Lizy Varughese, M.D., attended Texas A&M University and received a B.S. in Biomedical Sciences. Dr. Varughese attended medical school at the University of Texas Health Science Center in Houston, Texas and completed her residency at Stony Brook University Hospital, Long Island, New York. She was then appointed Clinical Professor of Pediatrics from 2005-2006. After that, she joined a private practice in New Jersey for five years. She moved back to her hometown of Dallas, Texas, and joined Cook Children's Physician Network in Lewisville in 2013.

She is married to Dr. Shane Varughese and has two children, Noah and Sarah. Dr. Varughese enjoys photography, cooking, and church activities. Her passion in life is taking care of children and educating families on preventative care and battling childhood obesity.

Karen Evans, M.D., a pediatrician with Cook Children’s in Keller, says setting New Year’s resolutions is a healthy tradition no matter what your age and should ultimately be a family affair.

“Everyone in the family should create one or two resolutions focused on working toward a more healthy lifestyle,” Dr. Evans said. “Choose goals that will be attainable for the family as a whole.”

Starting the new year off by adopting a healthier lifestyle can be difficult. Dr. Evans suggests defining basic goals that can be realistically achieved and give the motivation needed to sustain permanent lifestyle changes.

Basic resolutions for the entire family may include:

• Eating meals at the table as a family at least four times a week.
• Preparing more meals at home.
• Limiting fast food and takeout.
• Packing lunches for school and work.
• Planting a garden.
• Going for a family bike ride, walk, swim or hike two times a week.

About the source

Karen Evans, M.D., is a Cook Children's pediatrician in Keller. Dr. Evans earned her medical degree from University of Texas Medical Branch, Galveston, Texas. She completed her internship, residency and became the Chief Resident of Pediatrics at the Louisiana State University Health Science Center, New Orleans, Louisiana. She is board certified and a member of the American Academy of Pediatrics. Dr. Evans' professional interests include childhood obesity and expanding health care access to underserved children.