It’s the first week of 2018, and you’ve probably made a long list of New Year’s resolutions. So how exactly do you stick to them? Research suggests that more than 40 percent of Americans make resolutions and, at the end of the year, only 8 percent feel they were successful in achieving their goals. In fact, on average, 80 percent of resolutions fail by the second week of February each year. While almost all of us have the best of intentions, the way in which we go about formulating and implementing our resolutions can set us up for failure even before we begin.
Making New Year’s resolutions is not a “new world” practice. Believe it or not, New Year’s resolutions go all the way back to the year 153 BC. Janus (for whom January is named for) was a mythical God of early Rome. Romans envisioned Janus as having two faces: one looking back to the past, and one looking forward to the future. This became symbolic for the Roman people to look back on the past year, forgive enemies and make resolutions for the coming year. The Romans believed that Janus would bless them in the coming year if they made promises for self-improvement.
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What Are the Most Common Resolutions?
Nearly 45 percent of resolutions are related to self-improvement or educational goals. As expected, 30 percent are associated with weight loss and fitness. Another 22 percent of resolutions focus on relationships and family-centered achievements. Nearly 10 percent focus on making better financial decisions and saving money, while another 10 percent focus on travel. The beginning of a new year brings about a culture of renewal and change and provides each of us with an opportunity to better ourselves. Making New Year’s resolutions can be a very healthy practice if we approach it with the right attitude and a plan for success.
Why Do Resolutions Fail?
Most resolutions fail because we set unreasonable goals and expectations. Resolving to “fit into your high school jeans” after 30 years may not be a reasonable goal, whereas moving down a size in your jeans may be very achievable with hard work. After weeks of over-indulgence over the holidays, many of us feel compelled to make too many big changes very quickly. Unrealistic goals lead to failure. In fact, nearly 1 in 5 Americans admitted to setting unrealistic and potentially unobtainable goals. In addition, many resolutions are not specific, and this can lead to confusion and, ultimately, failure. For example, one may resolve to “save more money this year,” which can be hard to measure. In contrast, if we resolve to “save 5K dollars this year,” there’s a measurable, specific goal, and you can follow your progress to achieving that particular resolution.
How Can You Stick to Your Plan?
Making resolutions can be good for you, and your family. Psychologists who have studied why resolutions fail have developed a list of strategies that will help increase your chances of success.
1. Don’t make a lot of changes all at once.
If you decide to make multiple sweeping changes in the New Year, you may find it more difficult to remain focused, which could limit success. Behavioral changes aren’t easy, and it’s best to keep things simple. Be specific and have a plan as to how you want to change and why you want to make a particular change.
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2. Write down your goals.
When we write down our goals, they seem more permanent and official. Post your list in a prominent place (such as the mirror in your bathroom on or the coffee maker) so that you see it every single day and are reminded of the task at hand. Update the list as you make progress to remind yourself of your successes — no matter how large or small.
3. Set small achievable goals to stay on track.
When we set smaller, achievable goals, we’re able to see success for ourselves, and this often motivates us to do more. Once you achieve one goal, set a new one and continue the process until you’re able to achieve bigger ones. Using shorter and mid-term goals makes it more likely you’ll be able to achieve larger goals over time.
4. Find a “resolution buddy.”
As human beings, we’re naturally social. When we work with another person to achieve goals, our likelihood of success increases exponentially. Feeling connected to another person as you work to achieve a common goal can provide support and inspiration. Make sure to hold each other accountable and celebrate successes together.
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5. Reward yourself.
Making lifestyle changes — particularly when it comes to diet and weight loss — can be difficult. It’s important to reward yourself when you achieve a goal. Enjoy successes, and use these to push yourself toward even bigger achievements in the New Year.
Making New Year’s resolutions can be a healthy process if done correctly. The winter months allow time for many of us to work on self-improvement. Psychologists have found we’re more likely to succeed if we break our resolution into smaller goals that are specific, measurable and time-based. Tell friends and family about your goals and ask them for support. No matter what you’ve decided to do for the New Year, make 2018 a happy and healthy year — take control of your health and strive to be happy and content all year long.
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How to Make Big Health Gains in the New Year originally appeared on usnews.com
