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Tips and tricks for taking small steps to achieve big goals.

For many, the start of a new year comes with a new sense of motivation for self-reflection and self-improvement. We all have great aspirations come January, but typically fall off the wagon before achieving those goals, whether they are personal, professional or somewhere in between.

According to a survey conducted by OnePoll on behalf of Forbes Health, the average new year’s resolution lasts up to three months — at best — for most people¹. Out of the 1,000 people surveyed in October 2023, only 5% kept up with their new year’s resolution through June.

Whether your goal is to lose weight, be more mindful, advance in your professional role, or something else entirely, it’s important to make a plan toward achieving that goal, as well as a means for following that plan. When it comes to setting goals, one common problem is shooting too high, or setting unrealistic expectations that are more likely to result in disappointment than success. According to the experts, the best approach is to start small².

For example, in the book Atomic Habits: Tiny Changes, Remarkable Results by James Clear, he suggests every goal or positive habit can be boiled down into a two-minute version³. If your goal is to run three miles per week, you could start by tying your shoes, or referring to yourself as a runner in casual conversation. These tactics might sound ridiculous, but science shows taking small steps like these over time can lead to significant results toward achieving a larger goal.

Clear also argues that a goal is only as good as the system used to achieve it. This is why it’s important to be intentional and methodical in your goal setting endeavors.

In a 2020 study published in PLOS ONE, Martin Oscarsson and his fellow researchers suggest approach-oriented goals are typically more successful than avoidance-oriented goals⁴. Approach-oriented goals refer to maintaining a desired outcome, while avoidance-oriented goals are centered around eliminating bad habits or undesired outcomes. So, instead of setting the goal of “losing weight,” changing your perspective to “eating healthier” or “exercising more” — in essence, taking steps toward a positive outcome rather than spending time and energy avoiding a negative outcome — could result in a better success rate.

Aside from starting small, the American Psychological Association also suggests focusing on one goal at a time to get the best results, as well as sharing your progress (and setbacks) with friends and family to keep yourself accountable². Most importantly, seek support when you need it, and remember to give yourself grace. It should be about progress, not perfection.

Sources:

[1] Forbes Health. “New Year’s Resolutions Statistics 2024.” Accessed Jan. 8, 2024, from https://www.forbes.com/health/mind/new-years-resolutions-statistics/.

[2] American Psychological Association. “The secret behind making your New Year’s resolutions last.” Accessed Jan. 8, 2024, from https://www.apa.org/topics/behavioral-health/new-year-resolutions.

[3] Clear, J. (2019). “Atomic Habits: Tiny Changes, Remarkable Results.” Penguin USA.

[4] Oscarsson, M., Carlbring, P., Andersson, G., and Rozental, A. (2020). “A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals.” PLOS ONE, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097

Anti-obesity medication paired with healthy lifestyle skill building could be the answer to sustainable weight loss.

In 2018, 30.7% of adults in the United States were considered overweight, 42.7% had obesity, and 9.2% had severe obesity¹. Obesity is linked to several life-threatening medical conditions, including heart disease, type 2 diabetes, and even some types of cancer. From a healthcare perspective, obese adults paid $1,861 more on average in medical costs compared to adults at a healthy weight².

These statistics point to a nationwide obesity crisis. According to Silver Fern Healthcare, the issue has stemmed from inadequate healthcare approaches to obesity, as well as a “flawed national dietary prescription for obesity,” referring to calorie counting, a focus on low-fat eating and smaller servings, combined with exercise and better willpower and accountability³. The pervasive presence of ultra-processed foods in today’s restaurants and grocery stores have only exacerbated the issue.

Many have tried traditional weight loss methods with little, or short-lived, success, but recent pharmaceutical advancements have presented us with a new plan of action — anti-obesity medications (AOMs). According to Silver Fern, AOMs could play a crucial role in response to the national obesity crisis⁴.

Clinical studies of AOMs on the market today have resulted in between 18% and 22% weight loss on average⁴. These medications act on gut hormones to make patients feel fuller faster and reduce hunger, among other things. However, AOMs target biological symptoms of obesity and do not address the root causes. When a patient stops taking an AOM, the hormonal and metabolic benefits cease to exist, and — without ancillary support — any weight lost is likely to return.

AOMs aren’t a silver-bullet solution, as there are several individual factors that lead to and enable obesity. A whole-person approach to obesity care should consider more than just medical and dietary interventions; it must also consider overarching cultural influences, lifestyle choices, health inequities, mental health, and personal pressures stemming from a person’s work, social and family life³.

According to Silver Fern, these behavioral and psychosocial factors are the driving force behind 60% of obesity intervention outcomes, which should put them at, or at least near, the top of the list for tackling sustainable weight loss. While AOMs may be an excellent tool for kick-starting weight loss, they are most effective in the long term when paired with a whole-person approach, which could include programs like health coaching and healthy lifestyle skill building.

Employees who are taking AOMs and have access to comprehensive obesity support programs with personalized wellness strategies are likely to see the best — and most lasting — results. While AOMs may be a promising new tool in obesity treatment, they aren’t cheap. According to Silver Fern, first-to-market Wegovy costs as much as $17,976 per year, and emerging competitors are expected to price their solutions similarly⁴. For employers, covering the cost of AOMs necessitates preemptive action with benefits partners to ensure sufficient program options are available. Helping employees find a path to sustainable weight loss and better wellbeing is good business. Learn how WellSpark helps employers improve the health of their workforce through employee support — individual, group and text — focused on removing barriers that prevent lasting change.

Sources:

[1] National Institute of Diabetes and Digestive and Kidney Diseases. “Overweight & Obesity Statistics.” National Institutes of Health. Accessed Sept. 30, 2023, from https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity.

[2] Centers for Disease Control and Prevention. “Adult Obesity Facts.” Accessed Sept. 30, 2023, from https://www.cdc.gov/obesity/data/adult.html.

[3] Silver Fern Healthcare, LLC. “Traditional US Obesity Programs Have Failed Us — But New Science Provides Hope and a Path Forward.” Accessed Sept. 30, 2323, from https://blog.silverfernhealthcare.com/traditional-us-obesity-programs-have-failed-us-but-new-science-provides-hope-and-a-path-forward/. 

[4] Silver Fern Healthcare, LLC. “Want to Ensure Your AOM Spend is Worth the Investment? Create an Effective and Affordable Obesity Program.” Accessed Sept. 30, 2023, from https://blog.silverfernhealthcare.com/want-to-ensure-your-aom-spend-is-worth-the-investment-create-an-effective-and-affordable-obesity-program/.

Social connectedness is crucial to survival, and keeping these bonds strong can also benefit physical and mental health.

In 1995, two social psychologists posed the argument that the concept of belongingness is a basic human need¹. Since then, the dawn of the World Wide Web and social media as we know it today has made social connectedness easier in some ways, and harder in others.

According to The University of Arizona’s Telemedicine Program, feelings of loneliness are linked to higher rates of depression and anxiety, heart disease and heart failure, stroke, dementia and premature death. What’s more, the effects of sustained loneliness have been equated to smoking 15 cigarettes per day². Luckily, building and maintaining strong social connections is one way to combat these deleterious effects.

How does one measure social connectedness? The CDC defines social connectedness as reflecting the number, quality and diversity of relationships people have that cultivate a sense of belonging, value and support³. This could also mean cultivating a sense of community.

Staying social can have shockingly positive outcomes for health and wellness. These connections make us stronger, figuratively and literally — according to various sources, strong social bonds can help to prevent heart disease, stroke, dementia, depression and anxiety³.

PositivePsychology.com offers five ways to enhance social well being, including: expressing gratitude to others, performing random but consistent acts of kindness, practicing loving kindness meditation or LKM, sharing positive experiences with others and reflecting interest in others’ positive experiences, and seeking and maintaining high-quality relationships⁴.

Sources:

[1] ResearchGate. “The need to belong: Desire for interpersonal attachments as a fundamental human motivation.” https://www.researchgate.net/publication/15420847_The_Need_to_Belong_Desire_for_Interpersonal_Attachments_as_a_Fundamental_Human_Motivation. Accessed Nov. 26, 2023.

[2] University of Arizona, Telemedicine Program. “Why is Social Health Important for Our Overall Wellness?” https://telemedicine.arizona.edu/blog/why-social-health-important-our-overall-wellness. Accessed Nov. 26, 2023.

[3] Centers for Disease Control and Prevention. “How Does Social Connectedness Affect Health?” https://www.cdc.gov/emotional-wellbeing/social-connectedness/affect-health.htm. Accessed Nov. 26, 2023.

[4] PositivePsychology.com. “What Is Social Wellbeing? 12+ Activities for Social Wellness.” https://positivepsychology.com/social-wellbeing/. Accessed Nov. 26, 2023.

Employee engagement is suffering, from entry-level workers all the way up to company executives. A transparent and empathetic approach could be what’s missing. To combat suffering engagement in today’s fast-paced workplace, company leaders will do well to take ownership of — and advocate for — their employees’ wellbeing as well as their own.