Most of us have made New Year's resolutions, but unfortunately the experts say that only about 20% of us will succeed. The problem is often that we set our expectations too high, and plan to change too much, too quickly--and without the proper planning and preparations to succeed. While lofty goals, especially to be healthier and exercise, are very important and we encourage you to shoot for the stars (and like your mother said, “if at first you don’t succeed, try, try again), we’d like to offer you a different approach.

In addition to your grand resolutions, we recommend you try to focus on making a couple of small but significant changes to better your body, spirit and mind. Check out our six suggestions and try to incorporate a few that fit with your life. Possibly pick one every month to tackle. The pride of small accomplishments will give you momentum and power to pursue your bigger goals.

Laugh it up
Fifteen minutes of daily giggles do you a world of good. No kidding. A good laugh causes the inner lining of blood vessels in the heart to expand, increasing blood flow for up to 45 minutes. That’s comparable to the cardiovascular benefit of aerobic exercise. So read the comics, laugh with your friends and family, watch funny videos, look for humor in everything and show your lighter side.

Tame your worries
If your mind is in overdrive, obsessing over issues and to-do lists as you lay in bed, you can be depriving your body of the sleep it needs. Protect your slumber by setting aside time at least 1-2 hours before bed to write down your worries, concerns and plans for tomorrow. With your issues and tasks safely tucked away, you can tuck yourself into bed-to sleep.

Practice Mindfulness
Set aside 5 to 10 minutes a day to get in tune with your feelings and thoughts as you focus on breathing, like the Buddhists who focus on present emotions, thoughts and bodily sensations without passing judgments or reacting. After listing to your mind’s commentary, release your thoughts. By feeling more in control of your reactions, you’ll reduce stress, boost your mood and enhance your immune system. Using brain imaging, neuroscientists can now see how the brain’s alarm center, which triggers a flood of intense emotion when it’s activated, is dialed down when people acknowledge their feelings. Mindfulness causes your brain to hit the brakes on your emotional responses, reducing the intensity or anger or sadness.

Don’t be perfect all the time
If you feel like you always need to be perfect and set high goals for yourself, you might be setting unattainable goals and then beating yourself up for not achieving them. Break perfectionism’s vicious cycle by realizing that the world won’t come to an end if you’re not perfect. Next time give only 60 to 80 percent of the effort you normally would, or establish a definite time limit, and move on when the time is up. By accepting limitations you’re likely to find pleasure in the pursuit rather than in the result.

Eat foods of all colors
The more greens, yellows, oranges and purples you include in your diet, the more nutrients, vitamins and antioxidants you’ll be getting. So heap your plate with plenty of brightly colored fruits and veggies for optimal nutrition as well as visual fun.

Be a good friend to yourself
Make a habit of being compassionate and encouraging toward yourself, by squelching negative self-talk and fault-finding. Replace harsh inner commentary with cheerful, positive takes on your feelings. Your optimism boosts your self-confidence, health and overall happiness. Don’t be so hard on yourself. Treat yourself like you would a good friend who needs love and encouragement.