Keeping Your New Year’s Resolutions

Helpguide Newsletter January '11

Keeping Your New Year’s Resolutions Why so many resolutions fail and what you can do to make yours work Many of us see the changing of the calendar year as the perfect time to start afresh and replace old, unhealthy habits with new, much healthier ones. The beginning of January can be full of hope and promise and good intentions. For most of us, though, by the end of the month our New Year’s resolutions are already a distant memory and we’re back to our old ways—eating too much, not exercising enough, smoking, drinking—and it won’t be until the next New Year that we resolve to tackle them again. So what goes wrong? Why do so many of us struggle to keep our resolutions? Are you making the “right” resolutions? What’s the real issue? Many resolutions are aimed at fixing symptoms rather than addressing the underlying cause of an issue. For example, if your resolution is to watch less TV, is excessive television time really the problem, or is it a symptom of underlying loneliness or boredom? If the latter, your resolution should really be to expand your network of friends or pick up a meaningful hobby. The bonus: resolving to join a sports team or a book club is easier to keep than avoiding the TV because it involves doing something positive rather than simply depriving yourself of something. Is it realistic? Some resolutions call for goals that are unrealistic or out of your control. Resolving to get a promotion at work, for example, is something you have no direct control over. Better to resolve to increase your sales by 10%, improve your customer service rating, or arrive at work on time every day. Do you really want to change? It’s important to make a resolution because you want to change something in your life, not because you think you should or someone else wants you to. Resolutions often involve making significant lifestyle changes, which are only possible if you’re fully committed. Common reasons why many resolutions don't work You don’t have enough time. If you already lead a busy life, resolving to attend night classes or to exercise every day is only going to work if you create the time in your schedule. That may involve replacing one activity with another: giving up poker night to make time for night school, for example, or swapping happy hour for yoga classes. It’s a negative resolution. A positive resolution is easier to keep than a negative one. Instead of resolving to lose 20 pounds, resolve to run or walk a certain distance without getting out of breath, or to improve your fitness so you can run around the park with your grandchildren.  Your attitude’s wrong. The way you view your resolution makes a big difference. Don’t view exercise as a boring, time-consuming obligation, but instead look at it as a welcome break from a stressful day, or a way to boost your mood and energy. Similarly, dieting isn’t about depriving yourself of your favorite foods, but a chance to try out new, healthy recipes. 5 tips to keeping your resolutions Create a plan. Many resolutions are doomed to failure as soon as we make them. It’s all very well to resolve to quit smoking, but you need a plan for how you’re going to achieve that. Are you going cold turkey or reducing your nicotine intake gradually? Using hypnotherapy or acupuncture? How do you plan to deal with cravings? If you’re serious about keeping your resolutions, you need a clear roadmap to success before you start. Lean on others for support. Don’t try to go it alone. Take a class with afriend, team up with a coworker to stop smoking, resolve to take daily walks with your significant other, or join a weight loss group. Not only will you be able to provide support and encouragement to each other, it will also become a fun, sociable experience and strengthen your relationships. Break down large goals into smaller, more attainable steps. Resolving to exercise every day can seem like a daunting task when you’re starting from couch potato. Allow yourself to ease into better habits. Instead of resolving to work out every day, for example, start at three times a week and progress from there. Reward yourself as you achieve each step; it’s important to enjoy the journey, not just the goal. Expect setbacks. Whenever you try to make lifestyle changes, one thing is certain: you will experience setbacks. Progress often takes the form of two steps forward, one step back. Don’t punish yourself when you stray from your plan or break your resolution, simply reflect on what went wrong and what can you do differently to avoid the same pitfalls. Look at slip ups as an opportunity to learn and grow. Program your brain for success. Before you fall asleep at night, take a few moments to think about your goal. Try to engage three or more senses, so you not only visualize yourself achieving your goal, but also how it feels/tastes/smells/sounds. Source: helpguide.org