5 TIPS TO HELP YOU STICK TO YOUR NEW YEAR’S RESOLUTIONS

It’s that time of year again when people from all over create lists of New Year’s resolutions.  Some studies show that 25% of people keep their resolutions into February and only 8% accomplish them successfully throughout the entire year.  Whether you are for or against the idea of setting New Year’s resolutions, we feel that they can be a helpful framework for someone who desires to make a positive change in their lives.  However, the way you approach your New Year’s resolutions can either set you up for success or make them more challenging. 

1. Identify which stage of change you are in

According to the Transtheoretical Model of behavior change, there are 6 identifiable stages that one might be in when it comes to making a change in their behavioral patterns.  The Preparation (Determination) stage is characterized by the readiness to make a change within the next 30 days.  During this stage, people are already taking small steps towards their new behavior and have a strong belief that this behavior change will result in a healthier life.  

2. Make realistic goals

While large and lofty goals are great for long term planning, setting goals that are within very achievable realms are less likely to result in fatigue and frustration.  Even if the goal is achieved in a shorter amount of time than originally anticipated, this can help generate momentum towards a greater, more challenging goal. For example, a New Year’s resolution of losing 5 pounds may not sound significant to some people but that amount of weight loss is likely achievable in 30 days.  Successfully completing a goal within the time frame that most people give up on their New Year’s resolutions can help sustain a positive mindset towards losing those next 5 pounds.

3. Make specific goals

Goals such as “exercise more” are filled with good intentions but lack the parameters and definitions necessary to clearly identify success.  Not having solid markers for success allows for too much room for the abandonment of the goal.  Change your resolution to exercise “more” into something like “run 2 miles, 3 times per week” and it becomes easier to identify room for improvement and when to celebrate success.

4. Make personal goals

Just because everyone is making exercise or diet related goals does not mean you need to. If the idea of achieving a goal does not genuinely excite you or if you are not deeply convinced that the goal is necessary for your health outcomes then you will be less likely to stay committed to it.  This is identified as being in the Precontemplation or Contemplation stage of the Transtheoretical Model.

5. Develop accountability

Strong social support has been shown to be beneficial to achieving and maintaining a goal.  While we believe in accountability, we do not believe that your circle of accountability needs to extend beyond a tight knit circle as sometimes sharing a deeply personal goal with too many people makes the goal less personal, less meaningful, and therefore less likely to be committed to. 

Whether your goals for 2020 include losing weight, increasing your exercise dosage, or taking care of an injury that has kept you sidelined for far too long, we are here for you.  Let us know how we can help get you to a healthier version of you.