Skip to main content
  • English
American Heart Association Go Red for Women
American Heart Association Go Red For Women
  • Heart Attack and Stroke Symptoms in Women
  • Volunteer
  • ShopHeart
  • Donate
  • Donate
  • site search Search
    Search
  • Heart Disease in Women
  • Know Your Risk
  • Healthy Living
  • Stages of Life
  • Get Involved
  • About Us
  • In Your Community
  • Warning Signs
  • Volunteer
  • ShopHeart
    • English
    • Español
  1. Home
  2. About Heart Disease in Women
  3. Latest Research
  4. Dr. Ashton - ditch the grand New Year’s resolution

Go ahead and ditch the grand New Year’s resolution

Dr. Ashton

By: Dr. Jennifer Ashton, ABC’s chief medical correspondent and American Heart Association national volunteer, talks about easy, free and fast ways to improve health – one month at a time

At the dawn of every year, many of us resolve to shed some pounds and get in shape.

But by the middle of January, we’ve dropped the barbells and stepped off the treadmills —  returning to unhealthy habits.

After seeing that routine play out year after year, Dr. Jennifer Ashton, a board-certified Ob-Gyn, bestselling author and ABC’s chief medical correspondent and American Heart Association volunteer expert for Go Red for Women, tried a different approach. 

Never a fan of making lofty New Year’s resolutions, Ashton committed to smaller challenges every month for a year. She focuses on things nearly anyone can do anytime, anywhere and at no expense. 

“They literally take seconds or minutes instead of hours,” she said. “The barrier to entry is almost nonexistent.”

Soon her family, friends and even some of her Good Morning America audience joined her. Ashton wrote about it in The Self Care Solution: A Year of Becoming Happier, Healthier, and Fitter - One Month at a Time. The book examines the challenges and the benefits of each mini resolution while delving into the science behind each. 

“As much as I love a self-challenge, doing one massive thing is too daunting, because if you don’t nail it, you feel like a failure,” Ashton said. “In a lot of ways, this is the anti-New Year’s resolution book.”

During the process, she discovered how easily something could become a habit and how little it took to make a positive impact on health and well-being. Doing the challenges, however, also showed her there was room for improvement. 

Take January’s goal to stop drinking alcohol, for example. While Ashton occasionally imbibed socially and usually consumed fewer than the seven weekly servings recommended by health experts, her dry month made her realize how often she had unintentionally overindulged. 

“I never have more than two drinks at a time, but if you go to a restaurant, they are not always pouring 1.5 ounces,” she said. “They are probably pouring 3 ounces, so in one glass, you have two servings.”

As the month progressed, Ashton noticed that she enjoyed food more, her skin looked better and she had more energy. Not only did she eliminate alcohol’s empty calories from her diet for a month, she also consumed fewer drinks in the ensuing months. 

Not to mention the other health benefits. Drinking too much alcohol increases your risk for many health problems, including high blood pressure, obesity, stroke, breast cancer, liver disease, depression, suicide, accidents, alcohol abuse and alcoholism. 

The daughter of a cardiologist, Ashton also made heart-healthy changes such as taking more steps and doing more aerobic exercise. Something is better than nothing, Ashton said, advising people to start with even five minutes of activity. She recommended that people mix it up, incorporating a variety of activities. 

In the same spirit, Ashton swapped red meat for fruits and veggies. Focus on adding plant-based foods rather than eliminating meat, she recommended, noting that there are hundreds of varieties of beans, fruits and vegetables available on store shelves. 

Finding restaurants and home-delivery services that offer plant-based meals can also help to ease the transition.

“It’s about being deliberate with the way I live my life and being proactive about health, wellness and disease prevention,” said Ashton, who has volunteered for the American Heart Association for nearly seven years. “Heart disease is the No. 1 killer of women.”

She also remembered the importance of mental health, challenging herself to meditate, laugh more and do better with the three s’s. 

“Stress, poor sleep and social disconnectedness have been linked with heart disease,” Ashton said. “I’m trying to encourage our society to focus on the neck up as much as we do the neck down.” 

Ashton adopted many of the challenges as a permanent part of her life. One day in May, she realized she had done every one of the preceding challenges in a single day. And on any given day, she still does at least three of them. 

The message is that anybody can take small steps to improve their health and well-being. 

She said the approach is for the fit and the couch potato; old and young; men or women.

“I hope that people embark on this experience, experiment and come out on the other side a little bit better than they were before,” Ashton said. 


X formerly known as Twitter Facebook LinkedIn Email Print

About Heart Disease in Women

About Heart Disease in Women
  • Class of Survivors
    • Alison Conklin
    • Andrea Alexander
    • Bre Khounphinith
    • Brittney Saunders Graves
    • Heather Baker
    • Melissa Ziebell
    • Molly McGuire
    • Rajini Poth
    • Robin Eaton
    • Taelur Littlejohn
    • Tania Saiz
    • Victoria Rodriguez
  • Facts
    • Atherosclerosis and Stroke
    • Causes and Prevention of Heart Disease
    • Common Myths About Heart Disease
    • CPR and Women
    • CPR Can Save a Woman's Life
    • Facts, Causes and Risks of Stroke
    • Heart Disease and Stroke in Black Women
    • Heart Disease in Hispanic Women
    • Heart Disease Linked to Dementia in Women
    • Sex and Heart Disease
    • Understanding Congenital Heart Defects
    • Women and Coronary Microvascular Dysfunction (CMD)
    • Women Are More Likely to Die Than Men From Heart Attack
    • Women Veterans and Heart Health
    • Women Who Made History in Cardiology
    • Women's Month Highlights the Haunting Reality of Heart Disease
  • Latest Research
    • African-American Risk Detection Increases
    • Anxiety Linked to Long Term Stroke Risk
    • Exercise Could Lower High Blood Pressure Risk
    • Go Red Strategically Focused Research Network
    • Insomnia May Significantly Raise Stroke Risk
    • Keeping Kids Healthy at Home During Coronavirus
    • Menopause Drug May Increase Blood Clot Risk
    • Positive Patients Exercise Live Longer
    • Why is Heart Disease Research in Women Critical?
    • The State of US Women's Heart Health
    • Netherlands Study Shows Women Arrive Late and Don’t get Best Treatment
    • Women Fare Worse Than Men After Heart Attack
    • Women, the Flu Vaccine and COVID-19
    • Women Not Represented in Research Equally
    • Women's Research Funding
  • Living with Cardiovascular Disease
    • 11 Ways to Ease Back into Fitness
    • Caring for Someone Who Has Had a Stroke
    • Caring for Someone with Heart Disease
    • CMD Survivor Encourages Women to Advocate for Themselves
    • Depression and Heart Disease
    • Heart Strong Heroes
    • Her parents taught her grit caring for others Thrive Article
    • How to Find the Right Cardiologist
    • How to Stay Positive During Heart Disease Treatment
    • How to Stay Social After Heart Disease
    • How to Support a Friend With Heart Disease
    • How to Talk to Your Kids About Heart Disease
    • Living With Heart Disease You're Not Alone
    • Managing Heart Disease
    • Recovering From Heart Disease
    • Sex and Heart Disease: Life After Heart Attack
    • Sex and Heart Disease How to Get in the Mood Post Diagnosis
    • Star Jones continues to sound the alarm about heart disease
    • Statins May Benefit More People
    • Surgery fixed her heart Controlling her thoughts helped her cope
    • Tips for Taking Heart Medications
    • Tips to Combat Depression After a Stroke
    • Understanding Your Heart Diagnosis
    • Volunteer spotlight Dr Suzanne Steinbaum
    • Working Out Safely After a Heart Attack
  • Preventing Cardiovascular Disease
    • Diabetes and Heart Disease
    • Good Nutrition Defense Against Heart Disease
    • How to Prevent Heart Disease After Menopause
    • Exercise to Prevent Heart Disease
    • Heart Doctor Explains Cholesterol Levels
  • Warning Signs and Symptoms
    • Common Questions about Heart Attack in Women
    • Just a Little Heart Attack Video
    • Learn Hands-Only CPR
    • What is a Silent Heart Attack?
    • Symptoms of a Heart Attack in Women
    • Symptoms of a Stroke in Women
  • Women and CPR

CVS Health is a proud national sponsor of the American Heart Association's Go Red for Women movement.
Goredforwomen.org/es is made possible through the generous support of the Adriana Gallardo Legacy Fund for Women's Health.

*All health/medical information on this website has been reviewed and approved by the American Heart Association, based on scientific research and American Heart Association guidelines. Find more information on our content editorial process.

American Heart Association

National Center
7272 Greenville Ave.
Dallas, TX 75231

Customer Service
1-800-AHA-USA-1
1-800-242-8721

Contact Us

Hours
Monday - Friday: 7 a.m. – 7 p.m. CT 
Saturday: 9 a.m. - 5 p.m. CT
Closed on Sundays

Tax Identification Number
13-5613797

About Us

  • About the AHA/ASA
  • Annual Report
  • AHA Financial Information
  • Careers
  • International Programs
  • Latest Heart and Stroke News
  • AHA/ASA Media Newsroom

Get Involved

  • Donate Now
  • Make a Memorial Gift
  • Advocate
  • Ways to Give
  • Volunteer
  • ShopHeart
  • ShopCPR

Our Sites

  • American Heart Association
  • American Stroke Association
  • CPR & ECC
  • Professional Heart Daily
  • More Sites
  • Facebook
  • Instagram
  • Threads
  • X formerly known as Twitter
  • YouTube
  • Tik Tok
  • LinkedIn
  • Pinterest
  • National Health Council Standards of Excellence Certification Program page for Standards of Excellence
  • Better Business Bureau page for American Heart Association
  • Charity Navigator Home
  • Secured by Sectigo page for SSL certificates
×
American Heart Association

This link is provided for convenience only and is not an endorsement of either the linked-to entity or any product or service.

Proceed
  • AHA Careers
  • Privacy Policy
  • Medical Advice Disclaimer
  • Accessibility Statement
  • Copyright Policy
  • Ethics Policy
  • Conflict of Interest Policy
  • Linking Policy
  • Whistleblower Policy
  • Content Editorial Guidelines
  • Suppliers & Providers
  • State Fundraising Notices


©2025 American Heart Association, Inc. All rights reserved. Unauthorized use prohibited.
The American Heart Association is a qualified 501(c)(3) tax-exempt organization.
*Red Dress ™ DHHS, Go Red ™ AHA ; National Wear Red Day® is a registered trademark.