Crowd Out the Old, Welcome the New: A Healthier Approach to New Year Habits

 

As the year winds down, it’s natural to start reflecting on the months gone by and thinking about changes you’d like to make in the year ahead. For many of us, this involves identifying habits we’d like to stop—whether it’s late-night snacking in front of the TV, scrolling endlessly on our phones, or skipping workouts.

But what if, instead of focusing on what to eliminate, we shifted our attention to what we want to add?

The Power of “Crowding Out”

Here’s the thing: our brains thrive on positive reinforcement. Focusing on deprivation—what you can’t do or shouldn’t have—often leads to resistance and guilt when we inevitably slip up. By contrast, when you focus on adding something positive, you naturally “crowd out” the less-desirable habits without feeling restricted.

For example, instead of thinking, “I need to stop eating snacks after 8 p.m.,” try this:

• Add a 20-minute walk after dinner to your evening routine.

• Include a vegetable-packed entrée at dinner.

When I wanted to eat more vegetables, I started by adding a veggie entrée to my meals. The result? I felt fuller, more satisfied, and noticed my post-dinner cravings began to fade naturally.

Why This Works

Adding positive habits creates a ripple effect:

1. Shifts Focus: You focus on abundance (what you can have) rather than scarcity.

2. Improves Mood: New habits feel rewarding, not punishing.

3. Builds Momentum: A small win leads to more wins. Eating more veggies may inspire you to drink more water or move more throughout the day.

Ideas to Get You Started

If you’re unsure what to “add,” here are some ideas:

• Nutrition: Add one extra serving of vegetables to lunch or dinner.

• Movement: Include a short walk or stretch break after meals.

• Mindfulness: Add 5 minutes of deep breathing or journaling to your morning routine.

• Hydration: Start your day with a glass of water before coffee or tea.

Commit to One Thing

This New Year, let’s ditch the “all or nothing” mindset. Instead, pick one small habit to add to your routine. Over time, you’ll find that the old habits naturally make way for the new, leaving you with a healthier, happier version of yourself.

So, what will you add in 2024?