2022: New Year, New You?

New Year’s resolutions have existed for centuries, originating with the ancient Babylonians over 4,000 years ago.

So why the hype surrounding New Year, New You?

To reinvent oneself reflects our desire for self-control, to feel we are actively navigating the course of our life: the constant debate over whether free will exists being a classic example. In fact, feeling in control and grounded is one of the most important factors when it comes to determining overall happiness and self-esteem.

With that in mind, here are 5 recommendations for bettering your health and wellbeing in the New Year, along with advice on how to implement these lifestyle changes permanently, to avoid becoming one of the 64% of people who abandon their New Year’s resolutions within a month.

1. Prioritise Exercise and an Ergonomic Lifestyle.

Several illnesses afflicting us today are due to our manmade lifestyles: a fact most prevalent when it comes to mismatch diseases. If you haven’t heard of these, mismatch diseases are supposedly responsible for / contribute towards 70% of deaths worldwide. This is because our modern sedentary lifestyles clash with our hunter-gatherer bodies – which adapted for a drastically different way of life.

Integrating an ergonomic routine can help counteract this discrepancy. Consider investing in a standing desk convertor to alternate between standing and sitting throughout the day, particularly if you have pre-existing back issues. You may have heard that sitting is the new smoking: while the truth might not be so drastic, it’s a good idea to take frequent breaks and stretch your legs.

Additionally, we’re all aware of the huge benefits of exercise, such as improving mood, quality of sleep, reducing the risk of chronic diseases, lowering blood pressure, and even improving cognitive abilities via increasing the size of the hippocampus (related to memory and learning) and preventing blockages in the brain’s capillaries, to name a few.

Considering this, here are tips to keep in shape:

• Incorporate cardiovascular exercise at least 3 times per week e.g. running, cycling, swimming, team sport – anything that increases your heart rate (hence why walking alone is not enough).

• Aim for 10,000 steps per day and walk inside the pavement – simply walking on the side of the pavement closer to the road can double congestion fumes inhaled according to Tim Smedley’s Clearing the Air, so keep close to buildings.

• Practice 1-2 minute planking daily to build core muscle strength. Planking is a quick and effective way to work numerous muscles at once including the transversus abdominis (core muscles for abs), oblique muscles and glutes. It can also be beneficial for easing neck, shoulder and back pain by improving posture and flexibility. Speaking of…

• Reduce effects of modern lifestyle (e.g. sitting) via yoga to remain flexible and minimise joint tension. This is especially true for women as they are more susceptible to develop osteonecrosis later in life, which leads to brittle weak bones. Simple stretches to stay limber are advantageous too.

2. Try intermittent fasting.

We’re a culture of instant gratification where everything is within arm’s reach. The next product to order on Amazon, the next item from the fridge, the next gadget we can plug into via EarPods or colourful screens.

As such, we often override our natural instincts, using alarm clocks which interrupt our current sleep cycle (each lasting roughly 90 minutes) rather than waking naturally, or grazing on food according to ad breaks as opposed to when we feel the pang of hunger.

For many, their eating habits are a result of boredom and overabundance, hence why obesity is one of the greatest global epidemics affecting first world countries – and obesity is very much a product of social conditioning. We aren’t biologically wired to gorge on all available resources; consequently wild animals do not experience the same fluctuation of weight over a lifetime that many people do, especially those prone to comfort eat a.k.a. use food to self-medicate. Animals stop eating when they’re full, with the exception being circumstances such as hoarding food for hibernation. In this instance, they’re aware food supplies will soon run short and so are not on a constant hamster wheel of overindulgence.

We, on the other hand, often lose our ability to listen to our bodies from a very young age. Chocolate becomes a reward associated with positive behaviour. Dessert comes after we’ve finished vegetables, creating a subconscious association with consuming our five-a-day portions as a chore to endure, and ironically increases the allure for the “forbidden fruit” of desserts.

Intermittent fasting – I personally practice the 16:8 method, shortening each daily “eating window” to around 8 hours – helps us to break the habit of mindless snacking on autopilot, particularly in the evening. Additionally, when the body’s resources aren’t so heavily focused on digesting food, many beneficial things happen such as cellular repair, the increase of human growth hormones (which facilitates fat burning and muscle gain) and gene expression.

For those paranoid that they’re literally starving themselves via the process of fasting, bear in mind your body can survive for only 3-4 days without water, up to 11 days without sleep… and yet stores enough fat to last around 1-2 months without food.

It also brings to mind the famous French expression “Bon Appetit”, meaning good appetite. As in, one should possess one prior to dining. Let’s bring back the joy of delayed gratification. Of listening to our bodies. Of waiting until we’re hungry. Of incorporating this into other aspects of our lives, rather than searching for the quick fix of a Netflix series, instead savouring the slow burn of a book that requires our dedicated focus, of working in silence trusting that the time will come when we can share our endeavours. Bon Appetit.

To clarify: I’m certainly not a dietician or nutritionist, and there isn’t a cookie cutter formula when it comes to a person’s diet. In fact, diet is extremely personal and as an adult it’s always a case of your body, your choice.

For example, I don’t agree with the shock tactics adopted by many vegans, displaying disturbing images of animals in distress. Yes, I’m vegan, but that doesn’t mean I want everyone to follow in my footsteps: in fact respecting others’ differing opinions and giving a platform to opposing views is one of the crucial ways to maintain a growth mindset and treat others fairly. Besides which, when others have been directly influenced by my eating habits, that has always been their decision and a case of seeing the beneficial effects for themselves. Actions speak louder than words, and the best way to lead is by example.

Here’s an excellent quote from Plato: “Nothing taught by force stays in the soul.”

3. Quit alcohol.

In my opinion, the alcohol industry is pulling one of the biggest ruses of the twenty first century by normalising such a harmful drug and integrating it seamlessly into our culture and social rituals.

In fact, anti-drinking campaigns are often sponsored by the alcohol industry, and intentionally feature images of people smiling and having fun, implying that to quit drinking is to sacrifice pleasure – never mind the fact that people can often incorrectly associate these positive feelings with the liquor, rather than present company and ambience.

This is demonstrated time and again via the placebo effect, which goes to show the huge psychological effect of reinforcing what we feel we are experiencing: in this instance, a fun time had by all (up until the poisonous effects of alcohol kicks in: dizziness, headaches, and in extreme cases nausea and/or violence).

Another key motivator for relinquishing the booze goes back to, once again, control. People who are “under the influence” are literally just that: influenced by a drug that affects their abilities to think and articulate clearly, and essentially works as an anaesthetic, numbing all cognitive functions, hence the proceeding drowsy dopiness. This also takes the edge off sensory pleasure derived from where you are: music, scenery, taste, touch, all is dulled by the booze – and as such you’re not the fullest version of you, despite the old myth that alcohol is a truth serum. It may feel truthful in the moment, but it isn’t “you” who is truly speaking, instead a fraction of your true self. This lack of control can affect confidence and self-esteem once the drug wears off, because, to the contrary, it actually feels like a betrayal of our “true” selves.

One piece of advice I would offer if peer pressure is a factor when it comes to drinking, is not to draw attention to yourself when trialling alcohol-free. Announcing it to others provides a challenge to coax you into having “just the one”. Rather than giving anyone that opportunity, simply order a non-alcoholic beverage (a soda and lime is a personal favourite) and resume conversing without mentioning it – as it’s not really anyone’s business.

If you only bond with certain friends via drinking, it may be time to acknowledge you’ve outgrown your social circle and move on. In the long run, you’ll naturally gravitate towards those whose interests are more aligned with yours and vice versa. Also, leaving venues by midnight is a great way to avoid sabotaging productivity the following day.

4. Post and Ghost on Social Media

It’s no secret that a proportion of us waste time endlessly scrolling through social media. This is largely due to the unpredictability of not knowing when we’ll next experience a dopamine hit via a like on a post, or seeing content we enjoy. This unpredictability becomes addictive, and is known as intermittent reinforcement (also referred to as “the magic of maybe”). It’s the curiosity of not knowing the outcome which drives the desire to keep scrolling, keep posting, keep seeking validation or information from others because only a fraction of it actually quenches that thirst.

Additionally, the law of diminished returns dictates that even when we gain digital popularity, we need more likes, more followers, more attention in order to feel that same buzz previously experienced. It’s the hedonic treadmill all over again. “Profilicity” also creates an internalised online gaze so that prior to posting, content must be analysed through the perceived lens of the collective, and modified accordingly.

“Post and ghost” is a useful method to offset these effects. Perhaps set days to log into social media, check in with friends, answer messages, post any relevant personal/professional updates, which are ideally beneficial for others too; before ghosting the apps once more. That way, you avoid the rabbit hole of endless scrolling.

5. New Year, New You: Reinvent Yourself via Daily Rituals

Returning to the point made at the beginning of this post, we enjoy self-improvement, and with it the implication of a better quality of life due to being more attractive to those around, more competent in the workplace, and gaining greater intellectual awareness of that which brings us long-term satisfaction.

Considering this, it’s no surprise that most people feel invigorated by the concept of a new year honing in a fresh start. And yet this novelty wears off fast, after which for the majority, nothing has changed and new habits have fallen by the wayside.

So why are these goals never actualised?

A lot of so-called progress is in fact talking about progress. Online motivational content discusses at length limiting beliefs, and mental blocks surrounding “doing the thing”, yet often doesn’t offer actual applicable advice. It’s an echo chamber easily reflected on social media, believing a retweet or participation in a viral trend will have some sort of impact as opposed to “passing the buck” to the next person, because once we have the illusion of contribution we don’t feel it’s necessary to take action.

This is similar to the phenomenon of the Bystander Effect: the more people are present to witness someone in need, the less likely it is a member of the crowd will step forward to help (also known as The Diffusion of Responsibility, and reflects how at times one’s assistance is a result of virtue signalling, as opposed to a genuine desire to a) help and b) resist the pull of conformity).

If you’re seeking out external motivation, then perhaps you’re doing it wrong by putting extra stepping stones in the way, stalling, and creating a hollow sense of accomplishment via endless prepping which makes you less likely to take action.

All it really takes to achieve what you want is self-discipline, a genuine desire to learn and grow, and a willingness to let go of expectations.

This is why – in my opinion – goal setting doesn’t work, and might be the reason why you’re not achieving your desired results via this method (and thus New Year’s resolutions never get off the ground). When you set goals, your subconscious focus is on a fixed point in the future. By day X I’ll have X. Instead daily self-improvement and absorption in the task at hand often means letting go of that constant awareness of the upcoming date on the calendar. (Additionally, to keep growing and stretching is actually very satisfying in and of itself: if anything, to overly fixate on an end destination easily saps that joy).

Here’s a personal example. A recent novel of mine, The Fame Game, is 85,000 words in length, and I wrote the book while working a hectic 9-5 by setting a simple rule: write at least one sentence per day. That was it.

I had no expectations for when the book would be completed, I just incorporated that daily activity. Of course often one sentence would morph into several pages, and sometimes it really would be the one. I kept the daily requirement short to avoid it feeling like a chore and thus skipping days. After all, writing at least a sentence per day of a creative project is hardly taxing.

The book was finished within ten months. During that whole period, I didn’t skip a single day, even if ill, on holiday, or celebrating an occasion – all while maintaining a busy schedule. It’s the exact same principle I’m incorporating for writing my current book.

I imagine if I’d told myself “you have one year to finish this book”, I would have struggled to meet that deadline, despite actually finishing the book within ten months, because of that subconscious pressure which places rigid restrictions around, in particular, creativity.

When you incorporate a little every day, supposedly huge milestones easily become feasible. After all, how hard is it to write a sentence a day, as opposed to finishing a book?

Many of our behaviours are intuitive to the extent that to fixate on them is to “break the spell” and cause our abilities to waver. You can ride a bike barely noticing you’re doing so, but the moment you overthink the process of steering and pedalling, is the moment you begin to wobble. Trust your instincts.

Finally, I’d recommend watching this video from the Academy of Ideas suggesting that striving for a meaningful life, as opposed to a happy one, is far more fulfilling, and often creates the natural by-product of happiness: whereas to chase happiness is to pursue something largely uncontrollable.

As mentioned earlier, feeling in control has a huge influence on our self-esteem, and thus – overall happiness.

Speaking of…

Happy New Year, and here’s to a wonderful 2022.