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6 Tips to Help You Form and Stick to Resolutions

form and stick to resolutions

How often do we wait till the end of the year to make “resolutions” and end up not sticking to them? If you were to review your year basis the resolutions you made at the start, how close are you to achieving that goal? Do you find it difficult to form and stick to resolutions? Well, don’t worry! That’s where we come in.

A lot of resolutions fail because they’re a tad bit unrealistic. A resolution may be wrong for one of three main reasons:

  • It’s a resolution created based on what someone else (or society) is telling you to change. 
  • It’s too vague.
  • You don’t have a realistic plan for achieving your resolution.

The key to form and stick to resolutions is planning a SMART one.

Points to Keep in Mind to Form & Stick to Resolutions

  1. Understanding Your Goals: At the end of the year, there is renewed optimism as there is high spirit among people to set new goals for the New Year. The achievable goals are those which are specific, measurable, relevant and time-bound (SMART). The first step to behavior change is to clearly understand what “it” is.
  2. Start Small: To do “something big or to do nothing” – this frame of mind rarely works when it comes to New Year’s resolutions. If you’ve never exercised before, it’s unlikely you will suddenly start working out for an hour every single day. Instead, start with small and attainable goals, such as going to the gym three days a week or short daily walks. Once this becomes a habit, you can tack-on larger goals.
  3. Make One Change at a Time: Setting multiple resolutions at a time will not give desired results, thus we should go at a steady pace.
  4. Make a Monetary Commitment: Financial incentives plays an important role to stick to the resolutions, either you get a reward for fulfilling your commitments or you pay from your own pocket for not following it and see others enjoying their rewards.
  5. Keep a Log: A daily activity log should be maintained and updated to track progress. This is one of the easiest and effective ways to make your resolutions stick. The more we monitor our performance, the more likely we are to achieving the goals.
  6. Have Patience: We must set realistic goals and realize that progress is never uni-directional. Some people see rapid gains in the beginning and hit resistance at a later stage. For others, initial progress may be painfully slow, but then they suddenly achieve rapid breakthroughs. Making lasting changes takes time. Thus patience is the “key to success”.

A Resolution is a promise a person makes. Regardless of what resolution you commit to, the goal is to improve life in the coming year. We hope the above suggestions help you form and stick to resolutions! To help you stay motivated and on track with the right guidance from certified experts, subscribe to GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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My unusual Resolution list for 2019- and it doesn’t include Exercising!

New Year Resolution

The New Year has set in. And, the common notion post-partying and excess food consumption are to turn healthy, mindful and start exercising from the next year. Right! Isn’t it?

And the best part about New Year resolutions is that they hardly move beyond the first week of the year! So how about something different this year?

Here I am to turn your attention to other things apart from food and exercising and suggest you some resolutions which will definitely help you be more peaceful, more mindful and most importantly will remind you to love yourself next year!

  1. De-clutter

This one tops my list in this blog. Minimize the stuff that you need on a daily basis. Some of you might have heard about the ‘Swedish Death cleaning’ trend and believe me its effective! The purpose is to remove the excess stuff that you own especially meaningless clutter that we have collected our entire lives. Having less and only useful stuff basically gives you more time as that means less stuff to organize and take care of. It makes your mind clear and is soothing to your mind and eye. Start off with simple things like clearing out one kitchen cabinet or one study drawer at a time. Probably remove any stuff that you haven’t used in the past year! Remember decluttering is different from organizing. It actually needs you to totally remove that stuff from your home/office. Down the unnecessary stuff!

  1. Turn off your smartphone

Another big step! haha! Yes, do give it a try. Our lives are revolving around this tiny gadget but making a huge impact on our socializing behaviour. Try and switch your smartphone off a bit more. Try to call up your friend to wish on a birthday rather than Facebooking them. Try to make small slots wherein you would not use your phone. Say post-dinner till you sleep. Or it could be as simple as not looking at the phone for 2 hours post you wake up and instead devote that time to actually read the newspaper (rather than reading news on the phone) and have breakfast with your family. This simple habit could actually make you feel very less stressed every day!

  1. Grow something to EAT

Yes, I rediscovered this passion last year and I thought of sharing my joy with you all. I taught my 4-year-old daughter to simply bury seeds any fruit that she eats. And she learnt very quickly. Now, we have 2 big guava plants, 5 Jamun (Indian Blackberry) plants and 2 orange plants in our balcony who made it to this year! We are waiting eagerly for them to start bearing fruits now. The happiness and content of seeing a bud push out of the earth is the best feeling and connects us back to the earth and our traditions. So why not try this and give back mother earth some of its goodness.

  1. Meet more People

When was the last time you visited an elderly relative?? Or a friend? I aim at spending at least 1 weekend every month to visit people whom I haven’t met in a long time. Being social is human nature and it’s been long that we have been missing on this innate nature and relying more on online ways to know more about people surrounding us. Let’s get back to the basics then this year and spread the laughter, joy and happiness of life!

  1. Donate:

We all have things that no longer fit or we just don’t wear. This stuff is meaningless to us but will make a big change in someone else’s life. It could be anything from clothes to utensils to toys! There are many charity organizations and old age homes/ orphanages who accept used or unused clothes stationary, food supplies. By donating you also help recycle which prevents some other unnecessary item from being produced, saving the resources and energy for something more useful. Giving is good for our health. Research has found generosity to be linked with better health and mental peace!

So this is a gist of my New Year resolution list and I hope some of these will top in your list too! Share your views in the comments section.

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Dussehra 2026: 10 Unhealthy Habits to Leave Behind

This Dussehra, on Tuesday 20 October 2026, as Ravana’s effigy burns, pick one unhealthy habit to leave behind as well.

Dussehra, or Vijayadashami, marks the victory of good over evil: Lord Rama’s triumph over Ravana and, in many parts of India, Goddess Durga’s victory over Mahishasura. It comes at the end of nine days of Navratri, and for many families it is a day of puja, Ravan Dahan, shared meals and fresh starts.

Ravana is often shown with ten heads. In that spirit, here are ten everyday habits that quietly hold our health back, with a simple swap for each, plus practical tips for coming off the Navratri fast, enjoying festive food and staying safe at Ravan Dahan.

Dussehra at a glance

  • Dussehra 2026 falls on Tuesday 20 October, the day after the nine nights of Navratri.
  • Pick one habit, not ten. Small, steady changes last longer than big festive resolutions.
  • Break your fast gently. Start with water, fruit and light, home-cooked food before heavier dishes.
  • Enjoy the sweets, in smaller portions. Share, savour and balance them with lighter meals.
  • Take care at Ravan Dahan. Keep a safe distance, and if you have asthma or a lung condition, avoid the smoke and carry your inhaler.

10 habits to leave behind this Dussehra

One for each of Ravana’s ten heads. You don’t need to tackle them all. Pick the one that matters most to you and start there.

1. Sitting for hours at a stretch

Long, unbroken sitting is linked to poorer health, and the WHO advises that everyone should limit time spent sedentary.

Swap: stand up and move for a few minutes every 30–60 minutes, and try a few simple office workouts through the day.

2. Not moving enough

The WHO recommends at least 150 minutes of moderate activity a week for adults, plus muscle-strengthening exercise.

Swap: a 30-minute brisk walk five days a week gets you there. Garba and dandiya count too.

3. Extra sugar in your chai and drinks

Sweetened chai, packaged juices and soft drinks add up fast. High sugar intake is also a major driver of fatty liver, now very common in India.

Swap: cut the sugar in your chai by half a spoon each week, and choose water, buttermilk or nimbu pani without sugar.

4. Too much salt

Pickles, papad, namkeen and restaurant food push salt intake well above the WHO’s limit of less than 5 g a day, raising the risk of high blood pressure.

Swap: taste before you add salt, and keep pickles and papad to an occasional treat.

5. Too few fruits and vegetables

The WHO recommends at least 400 g of fruit and vegetables a day, about five portions.

Swap: fill half your plate with sabzi or salad at lunch and dinner, and have one fruit as a snack.

6. Fried and packaged snacks as everyday food

Namkeen, chips and biscuits are easy to eat without noticing, and they are high in salt, sugar or fat.

Swap: keep roasted chana, nuts, makhana or fruit within reach for the 4 pm hunger.

7. Late nights and short sleep

Regular short sleep affects your mood, focus and appetite, and is linked to weight gain.

Swap: set a regular bedtime, and put your phone away 30 minutes before it.

8. Letting stress run unchecked

Ongoing stress affects sleep and blood pressure, and often pushes us towards unhealthy food.

Swap: try 5 minutes of slow breathing, a short walk or a call with a friend when the day gets heavy.

9. Tobacco and too much alcohol

Tobacco kills more than 7 million people a year worldwide, and both smoked and chewed tobacco cause serious harm. Alcohol adds to the risk of liver disease, high blood pressure and some cancers.

Swap: if you use tobacco, make Dussehra your quit date. Counselling and medication can more than double your chance of quitting, so ask your doctor or call India’s free National Tobacco Quitline on 1800-11-2356 (8 am to 8 pm, closed Mondays). If you drink, set alcohol-free days each week.

10. Skipping health check-ups

High blood pressure, diabetes and fatty liver often cause no symptoms for years.

Swap: book a basic check-up this month, covering blood pressure, blood sugar, cholesterol and a liver function test, especially if you’re over 30 or have a family history.

Breaking the Navratri fast gently

After nine days of fasting or eating only vrat foods, your body is used to smaller, simpler meals. Jumping straight to a heavy, fried festive lunch can leave you bloated and uncomfortable.

  • Start with water. Drink a glass of water, coconut water or nimbu pani without much sugar.
  • Begin light. Fruit, a bowl of curd, khichdi, moong dal, or a simple vegetable with roti are easy first meals.
  • Add protein early. Many fasting days are low in protein. Dal, paneer, curd, eggs or sprouts help you feel steady.
  • Bring back grains gradually. Have a normal portion of roti or rice, not a double one.
  • Save the rich dishes for later in the day, and keep portions small.

If you have diabetes, take medicines that affect blood sugar, or are pregnant, check with your doctor about safe fasting and breaking the fast, as large swings in meals can affect blood sugar.

Enjoying festive food without overdoing it

Dussehra is a time for jalebi, fafda, kheer and family meals. You don’t need to skip them, just enjoy them with a little thought.

  • Eat a proper meal before you go visiting. Arriving hungry makes it easy to fill up on sweets and fried snacks.
  • Pick your favourite and skip the rest. One jalebi or one piece of mithai you really love beats a little of everything.
  • Share sweets. Split a portion, or take a small piece.
  • Balance the day. If lunch is heavy, keep dinner light: dal, sabzi and roti, or khichdi.
  • Gift healthier. Dry fruit, roasted nuts, fresh fruit baskets or homemade laddoos with less sugar make thoughtful gifts.
  • Keep moving. A family walk after the festive meal is good for digestion and for spending time together.

Staying safe at Ravan Dahan

Watching Ravana’s effigy burn is a highlight of the day, but the fireworks, smoke and crowds bring some real risks.

  • Keep a safe distance from the effigy and fireworks, and follow barriers and volunteers’ instructions. Keep children close and hold their hands in crowds.
  • Wear cotton clothes, not loose synthetic ones that catch fire easily.
  • Avoid the smoke if you have asthma or a lung condition. A pulmonologist quoted by ETV Bharat notes that even brief exposure can set off symptoms. Watch from upwind or further back, wear an N95 mask, and keep your reliever inhaler with you.
  • Keep taking your regular medicines, including preventer inhalers, even if you feel fine.
  • For minor burns, hold the area under cool running water for 20 minutes, and don’t put creams, oil, butter or toothpaste on it. Cover it loosely with cling film or a clean cloth, and get medical help for large, deep or facial burns.
  • Plan your way home before the crowd starts to leave, especially with children or older relatives.

The bottom line

Dussehra celebrates good winning over evil, and it’s a natural moment for a fresh start. You don’t need to change everything at once. Pick one habit from the ten, make one simple swap, and keep it going until Diwali and beyond. Enjoy the festivities, break your fast gently, and stay safe around the fire and smoke.

Pro Tip: Choose your one habit and track it in the GOQii App, whether that’s steps, sleep, water or sugar in your chai. Your GOQii Personalised Health Coach can help you turn this Dussehra’s resolution into a habit that lasts.

Frequently Asked Questions (FAQs)

  1. When is Dussehra in 2026?

Dussehra, also called Vijayadashami, falls on Tuesday 20 October 2026, the day after the nine nights of Navratri.

  1. What does Dussehra celebrate?

It marks the victory of good over evil, remembering Lord Rama’s victory over Ravana and, in many regions, Goddess Durga’s victory over Mahishasura.

  1. What should I eat after the Navratri fast?

Start light: water or coconut water, fruit, curd, khichdi, moong dal or a simple sabzi with roti. Add protein early, and save rich, fried dishes for later in the day in small portions.

  1. How can I enjoy festive sweets without overeating?

Eat a proper meal before visiting, choose the one sweet you love most, share portions, and keep the next meal light. A family walk after the meal also helps.

  1. Is the smoke from Ravan Dahan harmful?

Smoke from burning effigies and fireworks can irritate the lungs, and even brief exposure can trigger symptoms in people with asthma or other lung conditions. Watch from a distance and upwind, wear an N95 mask if you are sensitive, and carry any inhaler you use.

  1. What should I do for a minor burn?

Hold it under cool running water for 20 minutes, and don’t apply creams, oil, butter or toothpaste. Cover it loosely with cling film or a clean cloth, and get medical help for large, deep or facial burns.

  1. How do I make a health resolution stick?

Pick one specific habit, such as a 30-minute walk five days a week, rather than several at once. Tie it to a set time of day, track it, and tell someone close to you so they can keep you going.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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From Burnout to Balance: How Dr. Ranjit Reclaimed His Health

Dr Ranjit Bhatt has spent years tending to others. A practising doctor in Odisha, his days were packed with patients, surgeries, and emergencies. From the outside, it looked like a life lived in service. But on the inside, something wasn’t right.

“I had no control over my schedule. I’d sleep late, eat at odd hours, snack on high-calorie junk, and barely get any movement except walking up and down the hospital corridors,” he recalls.

The work never stopped. But his body did. At first, it was just fatigue. Then one day, he fainted in the operating theatre. “Not once. Twice, actually. Inside the operating theatre. That moment scared me. It made me stop and ask myself, ‘If I collapse, who’s going to help my patients?’ That thought haunted me.”

That was the turning point. Life had been trying to send him signals. Now it had finally yelled loud enough for him to listen.

A Drawer. A Watch. A Turning Point.

Around the same time in 2019, a Pharma company rep who had visited him gave him a GOQii watch. At first, it sat in a drawer. For six to 8 months, he didn’t use it. “I thought it was just another gadget. I didn’t think it would fit into my routine, or even help, to be honest,” he says with a shrug.

But curiosity eventually won. And, he decided to try it. He wore the band, downloaded the app, and started exploring. To his surprise, it wasn’t just a step counter. It helped him log his meals, track his water intake, monitor his sleep, and reflect on his daily habits. “Suddenly, I had a dashboard of my life,” he says. “I saw how little I moved, how poorly I slept.

All this while, he did not use the coach service. “I was losing weight, but I did not take note of my diet and exercise. I was not sure how to interpret the data that was on my app. I was still missing one piece, human guidance.” Bhatt says.

This is when he activated the code and availed of the coach service since 2021. “At first, I just posted what I ate. But when I started with the coach service, my coach responded to every post. She started giving me small tips. No lectures. Just practical nudges,” he says.

The Power of Coaching

The coach started with his diet. She brought about minor changes by cutting down on processed carbs, added more fibre, and encouraged him to eat at consistent times. These changes help him reduce bloating and improve his digestion. Then came the movement. Nothing fancy. Just walking for 30 minutes a day.

“It sounds simple, right? But when someone walks that journey with you, holds you accountable, and celebrates small wins, that’s when things change.”

And change they did. Over time, he dropped from 82 kilos to 68. His waist trimmed down from 34 inches to 30. His lipid profile tells the same story. Back in September 2023, his total cholesterol was sitting at 228. Today, it’s down to 189. His LDL has fallen from 151 to 131, and his triglycerides have dropped from 160 to 129.

These changes aren’t just numbers. His GOQii Health Risk Assessment score climbed from 75 to 86. His skin started glowing, his energy levels soared, and that constant fatigue? Gone.

“I sleep well now. I wake up with clarity. I no longer crash during the day. Even my patients have noticed me. Some even ask me what I’m doing differently.”

His family sees it too. His friends joke that he looks like he’s turned the clock back.

“Some of them say I look 16,” he laughs. “I tell them, if I can do it, anyone can. You just need to start.”

More Than a Transformation

Now, after seven consistent years with GOQii, Dr Ranjit isn’t just healthier, he’s a different man altogether. One who understands the value of self-care not as an indulgence, but as a responsibility.

“As doctors, we often put ourselves last. But we forget, we are the instrument. If we don’t keep ourselves sharp and well, how can we help others?”

This is more than a fitness transformation. It’s a reminder that change doesn’t always come from grand resolutions. Sometimes, it begins with listening to your own body. Sometimes, it’s as simple as saying yes to something you once ignored.

And sometimes, like in Dr Ranjit’s case, it’s a quiet moment of collapse that forces you to stand up again, this time, stronger and more mindful than ever.

Does the journey of Dr Ranjit Bhatt inspire you to begin yours? Speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

For more inspiring stories, check out Healthy Reads.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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