As the New Year rolls around, a large portion of us will be setting new health and fitness goals. We aspire to be healthier each and every year, but what usually ends up happening is a temporary resolution. We fall into this pattern of commitment for two weeks or maybe a month and then we are back where we started. It’s easy to fall prey to this unhealthy pattern.

Faculty and staff members are busy with meetings, teaching schedules, research, and family. For students, the course-load alone can be overwhelming. Add in group meetings, study time, social events, and trying to find time for working out ends up last on our lists. We continue to provide ourselves with excuses, pushing our wellness goals further and further away. Stress levels rise. Sleep lessens. The evil cycle prevents us from reaching our wellness potential.

Wouldn’t it be awesome to find out exactly what works for you so that those healthy behaviors you commit to are for a lifetime? There are two questions you need to ask yourself. One, what is it that you really need to focus on when it comes to your health? Two, why wait until the New Year to start? Follow these recommendations below to ensure your success in establishing healthy behaviors for a lifetime.

1) Mental health has gotten a bad rap over the years. People tend not to discuss it because anything other than being happy is frowned upon. A person might be seen as crazy if they’re struggling with mental and/or emotional issues. Well, it’s time we all exercise our kiNDness and make room for acceptance. The reality is that we all probably have times in our lives when things get really hard. That may include struggling from depression, anxiety, bipolar disorder, and others. Or maybe we just have a few weeks or months of downright awful stress. We need to start respecting ourselves, and that includes all aspects of our health. Let’s be proactive.  Take five minutes out of your day for you. Allow yourself to walk away from work for two seconds. Get sleep. Find something you enjoy. Seek out the individuals who can help you.  Whatever it is, pay attention to yourself. It’s really difficult to commit to anything else if we can’t commit to taking care of our inner selves.

2) Finding the right exercise program does not mean relying on the Internet. We hear about a new fitness trend and sign up—purchasing DVDs, magazines, online programs—and we think we have everything we need. Any Joe Shmoe can upload a file or create a website that promises to have the best workout program ever. The issue with this is credibility. Where did it come from? Who designed it? How do you know this program will help you accomplish your goals? Will you even enjoy it?

This is especially important for those just starting their journey in exhibiting a healthier lifestyle. Find someone who specializes in health and fitness. This person can sit down with you and discuss your goals, and then help you to build the right program. If you don’t want to do that, then at least take the time to research—read articles, books, etc., before choosing a program. The better educated you are the more successful you will be.

3) What you eat will have a direct effect on the physical features of your body and the clockwork inside. Healthy eating habits go hand in hand with regular exercise. Having both of these gets you that much closer to reaching your goals. Why work hard in the gym and then stop at the nearest fast-food restaurant on your way home? Or why reduce your calories so much and then spend hours doing cardio? These unhealthy methods do not make sense. They will only prevent you from reaching sustainable health goals. So what should you eat? No single set of recommendations fits us all, but think of these two things: eat what Earth offers and enjoy what you eat.

If you eat things like vegetables, nuts and seeds, and healthier oils, then you can almost guarantee you’re putting healthy things in your body. Pop Tarts, Hamburger Helper, and Mountain Dew do not come from the Earth. Broccoli does. Broccoli is just broccoli. The ingredient lists for boxed foods and sodas are rather extensive and outside of our vocabulary vaults. That is never a good sign when it comes to choosing healthy foods. Now as far as the enjoyment part, eating should not feel like a chore. It should, however, feel like a responsibility that makes us feel accomplished and happy. It’s okay to eat those un-Earthy things now and then. Moderation is probably something you’re sick of hearing about, but it really does matter.

Here are a few suggestions you might consider regarding the areas of wellness we’ve discussed. Let’s start turning our resolutions into permanent healthy behaviors that start right now. Be good to yourself.

1) Mental health

In times of stress, take five minutes to walk away from everything. Just sit or lay down somewhere and focus on your breathing. While getting rid of our stress isn’t always possible, taming it can be an effective strategy.

Establish a positive mental attitude. Think of something positive when you wake up and when you go to bed. If just thinking about it doesn’t work, keep a pad of paper and pen next to your bed. Write stuff down.

Be kiND to others. Often we learn more about respecting ourselves when we take the time to serve those around us. We become more patient and caring and seek to establish these practices within ourselves. Our outward actions become our inward actions.

Let someone lend you a hand. No one experiences success without the help of others.  If you’re really struggling, find a professional who can take on some of the work. That’s why they’re there. It’s like a group project where each member must contribute something. You work together as a team.

2) Exercise

There are several modes of exercise. Going to the gym to lift weights isn’t your only option. There’s yoga, TRX suspension training, swimming, running, biking, wall climbing, body weight training, club sports, intramurals, and several recreational activities. Use the outdoors! Find what you enjoy.

Do you want to maintain your health, or are you training for a specific event? Your program needs to be specific to your goals. Often, people are training like athletes for no reason. Re-evaluate your goals and current program to determine if they match up.

There’s no need to spend more than 60 minutes in one exercise session. You can even accomplish something great in 15 minutes with a well-balanced program. To ease up on your schedule, see if you can knock some time off of your workouts.

REST! You should give yourself one or two days of complete rest each week. Take that time to pay attention to other wellness needs.

3) Nutrition

On a college campus, we can feel limited in our food choices. In reality, it is more than possible to eat healthily on campus. Stick to things that grow from the ground and trees, foods that are 100-percent whole grain, and limit those that are processed.

Instead of four of five ladles of sauce on stir fry choose just one or two. The same thing applies to salad dressings. Stick to sauces and dressings that are less creamy in consistency and that contain healthy oils like vinaigrettes. Think of soups in this way as well.

Instead of drinking orange juice, eat an orange. Drink your coffee black or switch to tea if you can’t avoid the Starbucks cravings. Sports drinks are not always the best option and are made specially to replenish the body after intensive activity.

Drink water first thing in the morning, throughout your day, and an hour or two before bed. Water provides the body with so many wonderful health benefits. We truly do need it to function properly.

Stephanie Ryckman is a teacher of the Moreau First Year Experience course.