Happy New Year! Have you made your New Year’s resolution yet?
New Year’s resolution = a tradition most common in the western world, in which a person resolves to continue good practices, change an undesired trait or behavior, accomplish a personal goal, or otherwise improve their behavior at the beginning of a calendar year.
When I first decided to write this blog post my angle was going to be anti-New Year’s resolution. But as I started to dive into the research, I gradually changed my mind. There is merit to NYR’s, but you need to have a plan.
Every year, nearly 40% of Americans make New Year’s resolutions, whereby nearly 60% of those are made by young adults (age 18-34). The most popular New Year’s resolutions are:
Exercise more
Lose weight
Get organized
Learn a new skill or hobby
Live life to the fullest
Save more money/spend less
Quit smoking
Drink less
Eat healthier
Reduce stress
Spend more time with family and friends
But almost one out of four people quit within the first week of setting their NYR. Most people quit before the end of January, and only 9% manage to see their resolution through. So what is it about New Year’s resolutions that makes them so difficult to bring to fruition?
Most people blame their failure to fulfill their NYR on a lack of time, resources and motivation. But when taking a closer look at the most popular resolutions, it becomes apparent that they tend to be excessively difficult and/or are not specific enough. Setting resolutions that are vague makes it easier to drop out. For instance, resolving to “exercise more” or “lose weight” without ways to mark progress will likely not keep you motivated throughout the year. Setting yourself up for a positive experience, i.e. a plan, is key to success. Here are 10 tips from people who keep their New Year’s resolutions:
Start with specific micro goals. Goal-setting and resolutions are typically more of a marathon than a sprint. People who actually achieve their resolutions tend to set much smaller goals that are ultra-specific and realistic. If your resolution is to eat healthier, one micro-goal might be to start blending fruit and vegetable smoothies for breakfast each day.
Set resolutions for the right reasons: It’s important to make resolutions that have a deep importance to you rather than things that are expected of you or what someone else wants.
Document your progress: It’s hard to stay focused on goals if you don’t see yourself making progress. Writing down your successes and challenges on a regular basis helps you stay focused on keeping your resolutions.
Practice patience and forgiveness: Even with the best of intentions and motivations, it is all too common to lose sight of resolutions when life gets hectic and your attention is needed elsewhere. Through the ups and downs, practice patience and forgiveness with yourself, acknowledging that no one is perfect and that you are on the right path.
Build in time to achieve goals: Time is elusive and often slips away from us with busy schedules and competing interests. Chances are that you build in time for work tasks and family obligations, so make this the year that you schedule in time for your resolutions, too.
Embrace the buddy system: One of the biggest mistakes people make when setting New Year’s resolutions is trying to achieve them alone. Having a buddy with similar goals alongside you can make a huge difference. Find someone you trust who is reliable and can commit to joining you for healthy meals, exercise, or new hobbies or activities.
Consider your budget: You could be the most motivated individual in the world and still not be able to stick to your resolution if finances get in the way. Consider your budget and current financial obligations as you think about your NYR. If money is a concern, consider adjusting your resolution.
Slow down: It’s easy to get caught up in the hustle and excitement of a new year and lose sight of why you set resolutions in the first place. People who stick to their resolutions tend to be good at slowing down the pace of life, which allows for greater mental clarity. Take a few deep breaths and make a point to clear your mind and think about your resolution for at least a few minutes each day.
Reward yourself for achievements: Resolutions shouldn’t be all about hard work and no fun. That’s why it’s important to reward yourself for achievements you make, no matter how big or how small. If you’ve stuck to your resolution for a whole month, treat yourself to something small that won’t interfere with your overall goal. Occasional rewards provide tangible proof that your resolution plan is working.
Ask others to keep you accountable: People who stick to their resolutions ask others to keep them accountable so that it’s more difficult to fall back into bad habits. Tell as many people as you feel comfortable with what your resolutions are, and encourage them to check in with you periodically for updates on your progress.
The beginning of a new year feels like a “fresh start”, a new beginning, which is why so many people set resolutions at the end of the year. While people sometimes bite off more than they can chew, pursuing resolutions can also present great opportunities for practicing willpower, determination and ingenuity.
As one author wrote: “New Year's resolutions are a triumph of hope over experience".
They're a way to quantify what we wish for ourselves. And, perhaps most importantly, they are a way to erase mistakes we made in the past year. Bring it on, 2023!
Sources: Wikipedia.org, Insideoutmastery.com, uabmedicine.org, verywellmind.com, Westacott, HowStuffWorks