Redefine Consistency: Achieve Sustainable Change in Your Wellness Journey

Many people start the year with goals to “get healthy,” yet research shows that most resolutions fade within the first few months. Less than 10% of people who make resolutions actually stick to accomplishing them, per this article from Columbia University

This often happens because health is treated as a one-size-fits-all checklist, rather than a set of habits that fit into real life and support long-term cardiovascular and metabolic health.

Overall cardiovascular health reflects how well your heart and blood vessels circulate blood, oxygen and nutrients throughout the body.

For people managing blood pressure, cholesterol or blood sugar, consistency in daily habits matters more than intensity or perfection.

First, healthy is not one-size-fits-all. Eating patterns are shaped by lifestyle, culture, work schedules, social environments, and food access. What feels sustainable for one person may be unrealistic for another and that doesn’t mean anyone is failing.

Secondly, small repeated actions matter. Research consistently shows that small changes practiced over time, rather than extreme short-term efforts, are more effective for supporting heart health and long-term behavior change.

Redefining Consistency

One of the biggest barriers for people, is the belief that consistency means doing something perfectly every single day. In reality, consistency simply means returning to a habit often enough that it supports your health over time.

Success is not defined by streaks or perfection. It can show up as increased awareness, improved routines or the ability to restart after disruptions without guilt or shame.

Using SMART goals in a supportive way

Sustainable lifestyle changes are often easier when goals are structured but flexible. The SMART goal framework - specific, measurable, attainable, relevant, and time-based can help people align health habits with their real lives.

Recommendations:

• Understanding what triggers current snacking habits

• Drinking 20 oz of water with meals most days of the week

• Cooking at home one additional night per week

• Choosing lower sodium options when eating out if accessible

Tips for making goals stick:

• Focus on goals that are relevant to your personal health priorities, not trends or external pressure

• Try habit stacking by pairing a new habit with an existing routine

• Work in shorter time frames, such as 8–12 weeks versus 365 days, to build confidence and momentum

• Treat January as a “reset month,” building habits week by week

Compassionate, Culturally Relevant Nutrition Care

Health changes don’t have to be perfect to be effective. Consistency is about showing up in ways that fit your life and returning to habits that support your wellbeing over time.

When success is measured on your own terms, healthy eating becomes more sustainable and less stressful.

At Feeding the Root Nutrition, our team of Registered Dietitians provides personalized, evidence-based nutrition support with a focus on cardiovascular health and diabetes. We honor cultural food traditions while offering practical strategies to manage blood pressure, cholesterol, and blood sugar, so you can enjoy food that nourishes both body and soul.

Connect with us to learn more about our insurance-based services and how we can support your health journey.