INTERESTING
Well it has been just over 3 weeks since we closed out 2019 and ushered in 2020. For many of us, January is an opportunity for a re-boot. With the lingering fatigue from a busy holiday season and the intrigue of new beginnings, we often start a new year with a resolution or two- a chance to better ourselves in mind, body or spirit. Approximately 45% of Americans make at least one resolution every January. (1) Whether we are looking to shake a bad habit, improve our well-being, or maybe just hope for a better year, especially if the prior one was tough, the transition from one calendar year to another presents an ideal opportunity to set new goals. For most, resolutions revolve around health. Quitting smoking, losing weight and exercising more lead the list. Unfortunately, all too often, these resolutions fail. Consider these statistics: (1,2)
• Approximately 22% of resolutions fail after only one week.
• Only 25% of people stick to their resolutions after 30 days.
• Nearly 40% of people who make resolutions forget them by March.
• Just 8% of people stay committed to their resolutions by year end.
Not very encouraging, right? Why do so many of us fail with our new year pledges? Many times, our goals are too lofty. They just set us up for failure. Deciding to run a marathon, aiming to lose 50 pounds or quitting smoking “cold turkey” are great aspirations, but can be very difficult to achieve without a plan.
Make your resolution stick! Consider these 5 tips to guide you through a healthier and prosperous new year.
Think small: Success is more attainable if you break your resolutions down into smaller measurable goals. Instead of shooting for a marathon, strive to run 2-3 times a week, then complete a 5K. After achieving that milestone, aim to finish a 10K before training for a marathon. The same strategy applies to weight loss. Shooting to lose 30, 40 or 50 pounds can be daunting. However, breaking your overall goal into smaller incremental amounts will eventually get you to your goal weight. Strive to lose 5 pounds in the first month, followed by another 5 in the second month. Eventually, the cumulative effect of you efforts will get you to your goal weight.
Make one change at a time: Behaviors, healthy and unhealthy, develop over time. Replacing unhealthy behaviors takes time, patience and perseverance. Focus on one behavior at a time, and don’t get upset or frustrated with a slip up or setback. These are a normal part of change. Trying to alter, modify or adjust more than one behavior at a time can be overwhelming and will most likely set you up for failure.
Communicate: Share your goals with friends, family and co-workers. Maybe one of them has a similar resolution or goal. There is strength in numbers, and having someone to cheer you on or to keep you accountable can only improve your odds for success. Support groups and classes are great alternatives. 59% of people who had someone monitor their progress achieved their goal compared to 29% who chose to “go it alone”. (2)
Stay the course: Remember, slip ups and setbacks are a normal part of behavioral process change. Don’t beat yourself up over it. Simply recognize the mistake and resolve to get back on track.
It’s OK to ask: Feel defeated? Asking for and accepting help from those that care and listen will strengthen your resolve and steer you towards success. Family, friends, doctors and therapists are all great resources to guide you through the ups and downs of behavioral change.
For many of us, the New Year provides an opportunity to re-set and rebalance. For those of you with New Year resolutions, consider the 5 tips above to help steer you towards a healthier, happier and more prosperous 2020. Best of luck and happy New Year!
1. New Year’s Resolutions Statistics; 23 facts to keep. https://www.creditdonkey.com/new-years-resolution-statistics.html. Accessed online: January 6, 2020.
2. Lonardo, Paul. New Year’s Resolutions: A tradition with a long history. The Smithfield Times. Published January, 2020: pp. 10-11.
