2015 is almost upon us and often, as one-year ends and another begins, we tend to become more self-reflective. We start thinking about making our lives better in small or big ways and make some hope-filled decisions referred to as “New Year Resolutions.” The list usually looks like lose weight, exercise, eat healthy, call mom more often, be grateful, get organized, work-life balance and so on…
Do these resolutions really work?
Let’s take a scenario – You are in a New Year eve’s party and your friend shares that she is going to run a marathon next year. As she tells you about her plans, you start thinking how you would like to loose some weight, and her idea seems reasonable one. Next thing you know, you raised your glass in the air and declared you will be running a marathon next year. After few runs you realize there is no way you will ever run a marathon. It is very easy to get caught in the trap of making a lofty New Year Resolution without having a plan for how you will achieve it. People come up with resolutions that don’t reflect what matters most to them, and that makes them almost guaranteed to fail.
Here are some suggestions on how to succeed in your resolutions this year.
Pick ONE resolution
We all like to make many lifestyle changes but take one step at a time. Take time to think, get a clear picture about your priorities and reflect upon your strengths and weaknesses. Decide ONE change you would like to make this New Year.
Make a S.M.A.R.T resolution
Specific – “I will walk on treadmill on Monday, Wednesday, and Friday from 9-9:30 am” vs. “I will exercise.”
Measurable – “I will drink 8 glasses of water today.”
Attainable – Balance optimism with realism. “I will only drink 2 cups of coffee every day” vs. “I will quit caffeine.”
Relevant – If there’s no really important “want” driving it, the brain system of self-control has nothing to hold on to. Make a resolution that is relevant to YOU.
Time-Bound – Have a time-frame/deadline. “I will loose 2 pounds in 30 days” vs. “I will loose weight.”
Break down your resolution into habits
The key to success is making any goal a habit first. Most importantly, make small habits. Break them down as far as possible to the simplest task possible. For example, if your resolution is to eat healthy, make habits such as substituting every morning bagel for a banana. Keep the tiny habits going and eventually without much effort you will be accomplishing the big goal of eating healthy.
Form your own support group
If you share your resolutions and subsequent habits with friends & family, you are more likely to stick with it.
Celebrate your small achievements
Rewarding yourself will improve the likelihood of achieving your goals! (Rewarding yourself to a not-so-healthy treat after maintaining healthy habits for few days is totally acceptable, by the way.)
New Year’s is a time of renewal. A time to learn from our past and pointing to where we want to go in our future. Resolutions are the journey of self–monitoring, not self–control; small changes not strong willpower. The better we are at making smaller changes, the easier it is for us to keep going. We all have the capacity to make that change.
Wishing you all a very Happy New Year 2015!
