January 1st 2025.
As we welcome the start of a new year, the opportunity for change also presents itself. Many experts believe that January is an ideal time for introspection and self-improvement, but they also recognize that sticking to resolutions takes effort and determination. Surprisingly, studies have shown that up to 70% of people who make New Year's resolutions eventually give up on them within a few months. However, there are some strategies that can help you stay on track when your willpower starts to waver.
One piece of advice is to start small. According to psychologist Lynn Bufka, it's important to be realistic about your resolutions. Instead of setting a daunting goal like losing 50 pounds and never eating dessert again, try making smaller changes like only having dessert on weekends or special occasions. Behavioral health experts also suggest breaking down larger goals into smaller, achievable targets. For example, you could aim to swap out one snack for fruits and vegetables or commit to just 10 minutes of exercise each day. As you start to achieve these smaller goals, the bigger one may not seem as overwhelming.
Another helpful tip is to maintain a positive mindset. Making significant changes can be challenging, but Bufka suggests focusing on the ultimate goal and the benefits of your new behavior. For instance, if you're trying to cut back on your daily chocolate intake, think about the money you'll save by not buying it. Shifting your focus from what you're giving up to what you're gaining can be a powerful motivator.
Additionally, research has shown that setting specific goals leads to more success than just trying to break bad habits. A study conducted in 2020 found that the most common resolutions were related to exercise, weight loss, and eating habits. Other popular resolutions focused on self-improvement, finances, and mental health. Interestingly, those who made specific goals were more likely to keep their resolutions after one year compared to those who were simply avoiding certain behaviors.
Enlisting the support of friends and family can also be beneficial. Joining a group or finding a workout buddy can make exercising more enjoyable and help you stay accountable. Another helpful tip is to schedule specific times for your resolution in your calendar. This could mean setting aside a specific time each day for exercise or scheduling weekly check-ins with yourself to track your progress.
It's also essential to be kind to yourself throughout this process. Change can be challenging, and it's okay to have setbacks or moments of doubt. Tamara Russell of the British Psychological Society suggests making a resolution to be less judgmental towards yourself. Research has shown that developing self-compassion can lead to greater compassion for others. And if January 1st doesn't feel like the right time to make resolutions, don't be afraid to make changes on your own schedule. As Russell points out, it may make more sense to embrace change during the spring when nature is blooming and renewing itself.
In order to better stick to your resolutions, Russell recommends reviewing your progress each week and making adjustments as needed. It's also important to be patient and forgiving with yourself. As she puts it, "Study your own behavior like a scientist" and continue to refine and fine-tune your approach. With determination, self-compassion, and a willingness to learn and adapt, you can successfully achieve your goals and make lasting changes.
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