Every January, we see the same pattern repeat itself. Motivation is high, goals are ambitious, and expectations are often unrealistic. By February or March, many of those resolutions quietly fade away—not because people lack discipline, but because the goals were never designed to be sustainable in the first place.
This year, I want to encourage a different approach—one rooted in practicality, sustainability, and long-term results. It’s called the 80–20 rule, and it may be the most powerful mindset shift you can make when setting New Year’s resolutions.
The 80–20 Rule: Less Effort, More Impact
The 80–20 rule (also known as the Pareto Principle) suggests that roughly 80% of results come from 20% of efforts. While the numbers aren’t meant to be exact, the principle is incredibly useful. It reminds us that not all efforts are created equal—some actions produce disproportionately large benefits.
When applied to health, productivity, and lifestyle changes, the 80–20 rule encourages us to focus on the small number of habits that create the largest return. Instead of overhauling your entire life overnight, you focus on the core behaviours that move the needle the most.
This principle can be applied to many areas of life—diet, physical health, personal productivity, and even business. Let’s break down how this looks in practice.
Applying the 80–20 Rule to Nutrition
New Year’s resolutions often start with diet, and understandably so. Nutrition plays a major role in energy levels, body composition, chronic disease risk, and overall wellbeing. Unfortunately, this is also where people tend to do too much, too fast.
We strongly advocate against fad diets—extreme caloric restriction, rigid food rules, or approaches that remove all enjoyment from eating. These strategies often create dissatisfaction, social isolation, nutrient deficiencies, and ultimately rebound weight gain.
Instead, think in terms of the 20% of dietary habits that give you 80% of the benefit.
1. Minimize (Not Eliminate) Added Sugars
You don’t need to completely eliminate sugar to see meaningful health improvements. Simply reducing added sugars—especially sugary drinks, desserts, and ultra-processed snacks—can dramatically improve blood sugar regulation, energy levels, and body composition.
This isn’t about perfection. It’s about awareness and moderation. Cutting sugar intake by even a modest amount often delivers outsized benefits.
2. Redefine Treats as Rewards
Snacking and treats are a normal part of our culture, and they don’t need to disappear. The key shift is how we relate to them.
Rather than viewing treats as a necessity after every meal, consider reframing them as rewards. When treats are used intentionally—as a reward for movement, effort, or consistency—they help reinforce healthy habits rather than undermine them.
For example, using a treat as a reward after a walk, workout, or active day creates a natural balance. Physical activity increases caloric expenditure, and the treat feels earned rather than automatic. This approach helps maintain clear boundaries between nourishing meals and indulgences—without guilt.
Physical Activity: Focus on the Habit, Not the Extremes
Another common resolution is to “get in shape,” often accompanied by overly aggressive exercise plans. Three-hour workouts, daily high-intensity sessions, or marathon-level goals are not necessary for most people—and often backfire.
There are diminishing returns when exercise volume and intensity exceed a certain threshold. More is not always better.
Our goal for patients is simple: achieve the minimum effective dose of physical activity that meaningfully reduces the risk of mortality, chronic disease, and pain.
Start Small, Stay Consistent
You don’t need to train like an athlete. Getting into the habit of doing some physical activity—once or twice a week—is a fantastic starting point.
Instead of obsessing over intensity, duration, or calories burned, focus on consistency. The habit itself is the priority.
- A short walk
- A light strength session
- A mobility routine
- A recreational sport
All of these count.
Make movement part of your schedule in the same way eating is part of your schedule. It doesn’t need to be dramatic—it just needs to be repeatable.
Pain Prevention Through Movement
Regular, moderate physical activity is one of the most effective tools we have for preventing pain. It improves joint health, circulation, muscle strength, and nervous system resilience.
Ironically, many people avoid movement because of pain—when the right amount of movement is often part of the solution. Starting small and progressing gradually allows the body to adapt without flare-ups or injury.
Productivity and Daily Life: Identify the Essentials
The 80–20 rule also applies to productivity and mental load. Most of us spend significant energy on tasks that don’t meaningfully move us forward.
Ask yourself:
- What are the 1–2 daily actions that make everything else easier?
- Which habits reduce stress the most?
- What routines create structure and momentum?
Often, simple behaviours—consistent sleep times, basic planning, or a short daily walk—deliver far more benefit than complex productivity systems.
Sustainable Resolutions Win Every Time
The biggest mistake with New Year’s resolutions isn’t lack of motivation—it’s aiming for maximum change instead of maximum return.
By focusing on the 20% of habits that deliver 80% of the benefit, you create resolutions that are:
- Attainable
- Sustainable
- Flexible
- Enjoyable
Health isn’t built through extremes. It’s built through small, repeatable actions performed consistently over time.
This year, aim lower—but aim smarter. Your future self will thank you.
