Another year, another round of lies we tell ourselves between the first call of January 1st and the inevitable crash landing into reality by February. Law enforcement is a grind, chewing up bodies, minds, and idealism at an alarming rate. And yet, every New Year, we roll out the same set of hopeful resolutions, pretending like this year will be different.
Spoiler alert: It will not be—UNLESS we change how we set and commit to our goals. The truth is, we often create resolutions without factoring in the realities, bumps, and detours of daily life. Instead of setting ourselves up for failure, let’s look at practical ways to salvage these goals and make progress without burning out.
1. Eat Healthier
Expiration Date: January 5th
This is the year you swap out the gas station taquitos for lean protein and vegetables. Your meal prep. You pack almonds instead of grabbing a drive-thru burger. Then comes a back-to-back double, a foot chase, and a four-hour report. Suddenly, you are face-down in a convenience store pizza at 2 AM, whispering, “Just this once.” Spoiler: It will not be just this once.
Mitigation: Instead of aiming for perfection, focus on small wins. Keep high-protein snacks (beef jerky, protein bars) in your duty bag, opt for grilled over fried when eating out, and do not let one bad meal turn into a free fall. Hydration also plays a big role—carry a water bottle and drink consistently. Pro-Tip: You should be hydrating with more water than energy drinks – just saying.
2. Hit the Gym More
Expiration Date: January 12th
You renew that gym membership, maybe even buy some new gear. You crush workouts… for a week. Then the overtime hits, the admin meetings multiply, and suddenly your fitness regimen consists of lifting coffee to your face and running from the paperwork you forgot to file. You start adding weight and try to do HIIT sessions at the speed of light. Meanwhile, your lower back is plotting its revenge.
Mitigation: Workouts do not have to be long to be effective nor do they all have to be HIIT at Mach 10. Keep resistance bands or a kettlebell in your car for shift workouts. If nothing else, stretching and mobility work will help keep you operational.
3. Be More Patient with the Public
Expiration Date: January 3rd (if you are lucky)
New year, new approach. You are gonna be the calm, understanding officer who listens and diffuses situations with zen-like patience. Then the first drunk guy pukes on your boots while screaming about his constitutional rights, and you are right back to silently praying for the asteroid.
Mitigation: Expect stupidity—it is part of the job. Instead of trying to eliminate frustration, focus on controlling your reaction. Tactical breathing / box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec) works wonders. If a call gets to you, take 30 seconds before keying up your mic. Literally time yourself using a watch – do not rely on your self-control, because in the moment, you will have little available. You control your response, not the chaos.
4. Get More Sleep
Expiration Date: January 8th
You swear you will prioritize rest. No more staring at the ceiling at 4 AM, contemplating existence. But between rotating shifts, court dates on your day off, and a cellphone that treats you like a clingy ex, sleep remains the ever-elusive unicorn.
Mitigation: If you cannot get more sleep, get better sleep. Invest in blackout curtains, use white noise, and keep caffeine cutoffs realistic (no energy drinks four hours before bed). If naps are all you can manage, aim for 20-30 minutes, and avoid long naps that leave you groggy.
5. Spend Less Time in the Squad Car Drive-Thru
Expiration Date: January 10th
You are gonna bring a packed lunch, no more mystery meat burritos at 2 AM. Then the first critical incident hits, you barely have time to breathe, and that drive-thru window starts looking like salvation. Just admit it—you are on a first-name basis with the Taco Bell guy.
Mitigation: Have backup meals that require zero prep—protein shakes, almonds, and pre-cooked meals you can microwave at the station. If you do hit fast food, make better choices (grilled over fried, double meat for protein). A little planning beats total chaos.
6. Swear Less on the Job
Expiration Date: January 1st at 12:07 PM
This was never going to work. You know it, I know it. Somewhere between the first Karen demanding to “speak to your supervisor” and your second report rewrite over bureaucratic nonsense, the f-bombs are flying like it is a Quentin Tarantino film.
Mitigation: Instead of eliminating swearing, redirect it. Use humor, or invent ridiculous substitute words that make your partner laugh. (e.g., “That is just outstanding” in place of rage-fueled expletives). Fun Fact, in order for Joe Pesci to keep himself from swearing in the PG movie Home Alone, he invented his own garbled language – that added to the film. So channel your inner Joe Pesci – Home Alone style. The goal is stress relief, not language purity.
7. Finally Do That Financial Planning Thing
Expiration Date: January 15th
You told yourself you would meet with that financial guy, get your savings in order, maybe even figure out what a 401(k) actually does. But instead, life happens, car repairs eat your paycheck, and suddenly it is “future me’s problem.”
Mitigation: Put the inquiry on your calendar, clear the 5 minute appointment to make the call to set the appointment. This will ensure the appointment actually gets made and you are going to show up. In the mean-time, auto-draft a small percentage of your paycheck into savings. Even $50 per check adds up. Also, protecting your money maker. Get long term disability insurance. This way, if you get injured and cannot work, you can still pay for life. If nothing else, set a reminder to review your benefits and insurance—because unplanned financial disasters are worse than planned ones.
8. Quit Saying “This F*cking Job” Before Noon
Expiration Date: January 2nd
It is like a reflex. You promise yourself you will stay positive. Then you open your email to see another mandatory training video, your body cam malfunctions, and someone reports you for “not smiling enough.” Next thing you know, it is 9 AM, and you have already said it six times.
Mitigation: Plumbers do not complain about the smells, they know it goes with the sh*tty job they signed up for. Instead of suppressing frustration, reframe it. Humor is a lifesaver—laugh at the absurdity. If you find yourself spiraling into negativity, force yourself to write a list of three things that did not suck today. Do this everyday. It is resistance training for your mind. Small mental shifts build resilience and ward off emotional fragility.
9. Actually Take Care of Yourself (For Real This Time)
Expiration Date: TBD – If You Get Smart About It
Here is the one resolution that should not go up in flames: Protect yourself before this job grinds you into dust.
Mitigation: Instead of waiting for an injury or burnout, get ahead of the curve. Secure CLEA long-term disability coverage now—because your future self will thank you when your back gives out or admin decides you are “expendable.” Future-proofing is not paranoia; it is just smart.
Final Thought:
Your resolutions are not failing—you are just human. Adjust for reality, make small, consistent improvements, and focus on the long game. The key is not perfection; it is sustainability. Make the one resolution that actually matters this year—protecting your future.
