EVERY January, we make new year’s resolutions. We resolve to lose weight, exercise, eat healthy, quit smoking, spend less, get organized, and so on. Unfortunately, most of these plans don’t stick.
Only eight to 10 percent achieve their goals each year, according to John C. Norcross, professor and chair of Psychology at the University of Scranton. His research on the science behind new year’s resolutions spans from 1978 to 2020. The most popular resolutions concern physical health, weight loss, eating habits, personal growth, mental health, sleep, work, studies, and smoking.
So why do resolutions fail? Psychotherapist Jonathan Alpert cites the reasons in his book “Be Fearless: Change Your Life in 28 Days”.
- Your resolution wasn’t specific enough. Having a timeline that will let you know you’re on track to achieving your goal is helpful. For example, don’t just resolve to reduce weight. Instead, aim to lose 10 pounds in two months.
- You didn’t frame your resolution positively. When people resolve to stop eating junk food, it often backfires because it makes them think of what they’re trying to avoid. Instead, tell yourself to eat apple slices with peanut butter as a healthy snack. How we talk to ourselves strongly affects our actions, motivation and self-perception.
- Your resolution isn’t about you. We are often influenced by family, friends and society that we make objectives that don’t reflect what we actually want. Goals based on one’s skills and circumstances have a higher chance of completion because they are grounded in reality.
Reachable objectives
A new year should not serve as a catalyst for sweeping reforms. It’s a time to reflect on one’s behavior in the past and create positive lifestyle changes in the year ahead.
“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 in an article of the American Psychological Association (APA). “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.”
To help realize your goals and incorporate healthy behavior in your daily life, APA proffers additional tips.
- Make resolutions you can keep. For example, go to the gym three or four times a week instead of seven. Or replace dessert with something else you enjoy, like fruit or yogurt, instead of viewing your diet as punishment.
- Share your struggles and successes with family and friends. Join a support group that can help you reach your goals such as a workout class or group of co-workers quitting smoking.
- Don’t be too hard on yourself. Minor missteps are okay when fulfilling your objectives. Don’t give up completely because you ate a donut and broke your diet, or skipped the gym for a week because you were busy. Recover from your mistakes and get back on track.
- Consider seeking professional help if you feel overwhelmed or unable to meet your goals on your own. Accepting help from those who care about you and will listen makes you resilient to stress.
Shake things up
For 2023, why not go beyond common resolutions like hitting the gym and do something offbeat such as volunteering at a charity? Whatever you choose, create a happy and healthy life. Check out the succeeding list of ideas that may inspire you to make the most of the new year.
- Begin each day with a nutritious breakfast. Whip up new healthy dishes every week. Eat more vegetables.
- Drink more water. Consume less alcohol.
- Find time to meditate. Do something you enjoy each week.
- Start a diary of your personal thoughts, feelings and insights. It can help reduce anxiety, create awareness and regulate emotions, according to WebMD. You can also keep a daily gratitude journal to remind you of what you have to be thankful for.
- Read a book a month. It can improve your memory and concentration.
- Get an average of seven to eight hours of sleep per night.
- Focus on a passion, not the way you look. Work out to feel good, not be thinner.
- Exercise outside. Take more walks. Explore terrains you have been hesitant to visit.
- Choose the stairs as long as your body is physically able. Loosen up tight muscles with even just five minutes of stretching each day.
- Book appointments with your doctor and dentist.
- Travel somewhere new. Go on vacation without posting that sunset beach photo or poolside cocktail selfie on social media.
- Open yourself up to new experiences once a month – something that scares you or you always assumed you’d be bad at.
- Make your bed every morning. Clean your home regularly.
- Don’t let your laundry pile up for weeks. Do your dishes after each meal.
- Tidy out your closet. If you haven’t worn an item in six months, toss it.
- Sanitize your personal belongings. Schedule monthly car washes.
- Start composting. This will help you notice how much food you waste and reduce your carbon footprint.
- Reduce plastic use.
- Take a break from social media. Mental health experts say this can help decrease stress, anxiety and depression brought on by excessive scrolling.
- Spend more time with family and friends. Allow yourself to have friendly disagreements and practice active listening.
- Stop gossiping. Give more compliments. HuffPost says giving and receiving them can enhance positivity in relationships and increase general happiness.
- Send handwritten letters or cards. It may be old school but such gesture can brighten someone’s day.
- Be kind on social media. Let go of grudges. Stay in touch with people who matter. Avoid those who complain a lot or anything that will make you feel lousy.
- Make a movie bucket list.
- Donate your time to an animal rescue, beach clean-up or soup kitchen.
- Tackle a do-it-yourself project that can be relaxing, rewarding and fun.
- Start cooking. Or try a totally new restaurant.
- Practice saying “no”. If you’re a people pleaser or workaholic, learn how to set boundaries so you can sustain healthy relationships with yourself and others, according to Psychology Today.
- Stop all of your non-essential spending for a day, a week or a month. If done correctly, a spending freeze can even help pull you out of debt, according to financial experts.
- Create a savings plan. Even if you only have a few spare pesos every week, setting them aside for a nice nest egg can benefit you in the long term.
- Check your bank account regularly. Aside from helping you stay on top of your spending and deposits, it can also alert you to any fraudulent charges.
Sticking to one’s resolutions isn’t easy, but if this year is a flop, you can always try again next year.
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Rowena C. Burgos is a former Lifestyle desk editor of the Philippine Daily Inquirer.
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