Keeping Your New Year’s Resolutions

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Keeping Your New Year’s Resolutions      

Jim Windell

 

            It’s what we do every year, right?

             Ring in the new year and silently promise ourselves to lose weight, run a marathon, write a book, exercise regularly, or keep in touch with old friends. We make these New Year’s resolutions with sincere intent often starting off with gung-ho enthusiasm, only to soon lose our momentum – frequently by mid-January.

           Why do we begin with such gusto and tail off so rapidly? And why don’t we keep those well-intentioned New Year’s resolutions?

            Believe it or not, there’s actually some research on the subject. Studies suggest that only 9% of Americans who make resolutions complete them. Twenty-three percent quit their resolutions by the end of the first week, 43% quit by the end of January, and the numbers continue to drop from there. 

            So, why can’t we keep our resolutions?

            According to the experts, the problem is the way we make our resolutions. Often our resolutions are too vague and we are not fully committed to our self-promises.

           “Resolutions can fail by not accounting for life inevitably happening and willpower declines,” says Justin Kei, M.D., FAPA, Medical Director, The Debra Simon Center for Integrative Behavioral Health and Wellness, in Maywood, New Jersey. “There needs to be a system in place for when the weather is bad, the kids are sick,or another obstacle occurs to still keep your resolution rather than simply drop it.”

           The key to keeping a resolution is having the proper motivation, and the new year isn't typically enough for most people long term. “Ask yourself, ‘Why now?’ Why do you want to make this change starting in 2025 as opposed to today or even at all?” says Sergio Duran, LCSW, a senior mental health social worker for Hackensack Meridian Health.

           Clinicians at Hackensack Meridian Behavioral Health say it is better to start embarking on a change when you are ready – rather than on January 1st. When looking to make a change, they recommend starting small. “It is helpful to set smaller, specific goals that are a change but doable even when things come up,” says Dr. Kei.  “Make them easily measurable to keep yourself accountable. For example, going for a 20-minute walk Monday, Wednesday, and Friday at 4pm when you can work from home instead of a generic walk everyday.”

           The American Psychological Association suggests thinking of short-term steps instead of one enormous leap. For example, rather than setting a lofty resolution of losing 50 pounds, break it up into smaller attainable goals that are steps in the process, such as drinking 40 ounces of water, swapping out at least one snack for fruits and vegetables, and moving your body for 10 minutes each day. Once these smaller goals become a habit, the bigger goal becomes more attainable.

           It is important to keep in mind that the New Year isn’t meant to serve as a catalyst for sweeping character changes. Instead, it is a time for people to reflect on their past year’s behavior and promise to make positive lifestyle changes. “Setting small, attainable goals throughout the year, instead of a singular, overwhelming goal on January 1 can help you reach whatever it is you strive for,” says psychologist Lynn Bufka, PhD. “Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time.”

           Also remember that perfection is unattainable. Don’t beat yourself up because  you have a misstep here and there. Minor lapses when striving to reach your goals are completely normal and acceptable. Don’t give up completely because you ate a brownie and broke your diet, or skipped the gym for a week because you were busy. Everyone has ups and downs; resolve to recover from your mistakes and get back on track.

           Finally, it is recommended that if you make a New Year’s resolution you should get help and support. That includes asking people to hold you accountable for what you said you wanted to change and how you are going to achieve it. Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution.

           To read more on the subject, start with these references:

American Psychological Association. (2019). The secret behind making your New Year’s resolutions last. Available: www.apa.org/topics/behavioral-health/new-year-resolutions

Cunningham, C. (2022). 8 Tips for managing New Year’s Resolutions. Hackensack Merdian Health. www.hackensackmeridianhealth.org/en/healthu/2022/12/30/8-tips-for-managing-new-year-expectations

Hackensack Merdian Health. (2024). It’s All In How You Structure Your Resolution. Mental Health Experts Available On Why Most People Fail With Their New Year’s Resolutions, And How To Improve Your Odds In 2025. Available: www.newswise.com/articles/it-s-all-in-how-you-structure-your-resolution-mental-health-experts-available-on-why-most-people-fail-with-their-new-year-s-resolutions-and-how-to-improve-your-odds-in-2025

 

 

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