From the healthy alternative recommendations to our favorite holiday recipes, to GLP-1 ads that infiltrate all media platforms, and to our daily self-talks about what we should eat and what changes we need to start in about half a month, everything yells another round of New Year's resolutions.
I am no exception. I used to make a long list of things I wanted to do on the first day of New Year, or the second, or sometimes the second week if my procrastination got the better of me. To me, New Year doesn't officially start until I get a chance to fully indulge myself on the first weekend of the New Year.
The things I put on my New Year's resolution list usually include things like getting into my last year's clothing size, shedding a few more pounds that I put on during my last pregnancy, or going to the gym at least five days a week, starting to learn a new language for 20 minutes a day, etc.
Results? I am still one size up from last year's clothing size. I am no where near my weight of the pre-children era. I hit the gym a few times a week. And I have not learned a new language yet. OK, maybe a few new words since my son started his Spanish lessons.
If you have a similar experience as I did, we are not alone. In fact, 80% of people ditch their New Year's plan by the beginning of February, according to Forbes.
Why New Year's resolutions don't work
You are not ready yet on January 1st.
People tend to go through different stages of readiness for behavior change. In many cases, you are still thinking about or getting prepared for a change. You may be very close to taking action, but just not there yet when the New Year starts.
You are making unrealistic goals.
Oftentimes, people are too ambitious or too ambiguous when it comes to goal setting for new habits. Unrealistic goals can be discouraging and cause you to lose your motivation. When the goals are not specific enough, it is hard for you to track your progress and keep moving forward.
You are not asking “why”.
Why is it important for you to change? Why did you fail to change? And to answer those questions, you often need to ask more questions. What is the most important thing in your life? What makes you happy? How do you feel when you stay in your old habits? How would you feel if you were able to start the new habits you aimed for? What are your strengths? What are your weaknesses? What tools and skills do you have to make the change happen? These answers will help you see clearer what you really want to achieve and how you are going to do it.
What can we do differently this year? Check out my six-step goal-setting guidance to make your lifestyle changes stick.
Step 1. Stop the one-and-done mindset.
That “if I stay on a low-calorie diet for two months and lose 20 pounds, then I can go back to enjoying desserts and my favorite snacks” mindset needs to stop. Many lifestyle changes are for long-term benefits and are meant to be maintained throughout life. People who lose weight often regain the weight they lost and tend to start on more restrictive diets, only to find themselves trapped in this yo-yo diet cycle later. Since there isn’t a start date or expiration date to your lifestyle change, the best time to take action is any time, any time when you are ready.
Step 2. Start making changes any time.
It almost feels obligatory for people to set New Year’s resolutions. It is a fresh start of something new, which seems to be a good time to tag along other new things. However, life does not change overnight as we count down from 10 to 0 to ring in the new year. Your health does not have a switch that can be turned on and off instantly. So why do we have to do this for the New Year. You can start making changes to your lifestyle any time. As you are reading this blog, you can start thinking about small changes you can make tonight.
Step 3. Focus on both general and specific goals.
Superordinate goals, which are vague, broad goals, help set directions and support long-term goal pursuit. Subordinate goals, which are specific, concrete, usually short-term goals, are strong motivators for people to make changes. While general goals may seem without a clear end, specific goals can be more attainable. One study has shown that when people focus on both abstract goals that give a general direction and concrete goals that narrow on smaller changes, they are more likely to invest in achieving their goals. For example, a goal to become more active to prevent diabetes may seem unapproachable, “I’m going to walk for 30 minutes four days a week” feels more affirming and motivational.
Step 4. Set approach-oriented instead of avoidance-oriented goals
Focus on what you want to accomplish or maintain instead of what you want to avoid doing when setting your health goals. This strategy has made individuals more successful in sticking to their New Year’s resolutions including goals related to physical health. For example, you could say “I will add one piece of fruit for snack while at work”, instead of “I will not eat potato chips for snack”. By adding more healthy options to your diet, you are actually expanding the list of food you eat regularly. This way, you are going to train your brain to think more positively about the changes you are going to make, and feel more confident and control over your life. You will feel more satisfied.
Step 5. Set SMART goals
One of the reasons why people fail their New Year’s resolutions is they set unrealistic goals that almost guarantee failure from the beginning. SMART goals are specific, measurable, achievable, relevant and time-bound. For example, instead of saying “I’m going to stop drinking soda completely”, you could say “For the next month, I’m going to choose fruit-infused sparkling water instead of soda at least once a week”. These SMART goals help you break down a large makeover into smaller, trackable changes, so you can focus your efforts and see your success.
Step 6. Find some support
People who receive support are more likely to succeed. Building a support network helps you feel more connected, secure, and accountable. There are many forms of support. Emotional support allows you to share your feelings and thoughts. It can come from your family, friends, coworkers, or different events you attend. Informational and instrumental support provides you evidence-based knowledge and guidance. Your doctor, a registered dietitian, or other professionals are great sources. Appraisal support provides feedback and sometimes constructive criticism. You can also be your own support! Think about a reward system that can cheer you up when you achieve something.
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