The new year is a time for renewed hope and motivation. So, it’s not surprising that people resolve to make changes for the better in the coming year every January — whether that’s exercising more frequently, quitting smoking, saving more money, or dedicating time in their busy schedules towards self-care.
Unfortunately, it’s all too easy to give up on New Year’s resolutions. Maybe last year, you decided you were going to give up soda. Only, come February, you were back to drinking three cans a day. If this sounds familiar, you’re not alone! Just 12% of those who make resolutions keep them — which has led many to wonder if they should even bother with establishing New Year’s resolutions.
While making a resolution may not seem worthwhile if you’re statistically unlikely to keep it, you should still make a resolution each year! People who set resolutions are a whopping ten times more likely to change their behavior than those who don’t. If you happen to be in the 12% who manages to keep their resolution, you’ll experience a boost in your sense of self-efficacy and a better lifestyle.
The good news is that keeping New Year’s resolutions isn’t impossible. When it comes to sticking to your resolutions, you’ll want to:
Choose something that matters to you. If you don’t care about your goal, you won’t be truly committed to achieving it and will lose motivation quickly. So, the most important step is choosing a resolution that matters to you.
Be specific. Specificity is key. Vague resolutions like being more productive or getting in shape are difficult to measure and difficult to achieve, so you should opt for a more concrete goal like lifting weights 3 days a week or cooking at least four meals a week.
Stick with one resolution. Make sure you don’t fall into the trap of over-committing yourself. You don’t have to turn your life around completely in 2022, so establish one resolution and concentrate your energy on achieving your goal. You’ll be more likely to succeed when your attention isn’t pulled in ten directions at once.
Start slow. Shifting from eating out every meal to cooking every meal from scratch won’t happen overnight, and trying to force such a significant change in a short time can lead to frustration. Likewise, overdoing it at the gym can lead to discouragement or injury, so don’t be afraid to take small steps toward your goal. You can set yourself up for success and avoid the discouragement that comes with never hitting your goals by starting with small, manageable goals and working your way up to your resolution.
Find support. Your journey to achieving your New Year’s resolution doesn’t have to be a solo excursion! Find someone who can hold you accountable and help you stay motivated — whether it's a friend with the same goal, a mentor, a support group, or a personal trainer — and schedule regular check-ins with them.
Keep track of your progress. It can be easy to lose motivation if you don’t track your progress. Consider keeping a journal or using an app to track your progress. That way, you’ll instantly know how far you’ve already come and how far you have to go to reach your goal. You can make sure you’re on track to reach your goal and adjust your habits if you aren’t. Record your successes, your struggles, and the reasons you want to accomplish your goal, and reflect on how you can overcome any obstacles to achieve your goal.
Sticking with your New Year’s resolution is easier said than done, but it will be worth it in the end. If you need some help or accountability to reach your fitness goals this year, contact me at happyhelen@gmail.com today to get started on your 2022 resolutions!