2023 is here, and for many of us, that means New Year’s resolutions. As we reach the midway point of January, potential setbacks to success have probably already started rearing their head. It’s important to remember that making any change is a process. It will take time to adapt to new habits, but in the meantime, these tips will help you stick with it. Even if you didn’t make any resolutions as the clock wound down on Dec. 31, it’s never too late to set some goals for self improvement.
Choose a livable goal. You know your own limits better than anyone. If exercising every day or cutting out alcohol isn’t going to work for you, don’t make it your resolution. To be successful, your goal has to be sustainable. Choose something that can translate into a long term behavior. For example, fad diets are not great choices in the long run, but focusing on something like not eating after a certain time can easily become part of your daily routine.
Keep a record. Keep track of your progress. You can journal or use an app to follow your fitness or food-based resolutions. On days when you’re struggling, it can be motivating to look back over how you’ve done. It also can provide you a helpful reminder to keep going. It can be easy to set a goal and then forget about it as life gets busy.
Be specific but also flexible. If you resolve to be a better person, what does that mean? Set firm, realistic goals to achieve. If moral improvement is what you’re looking for, commit to volunteering once a week. If you want to exercise more, set specific days and times to work out. However, also give yourself some wiggle room. If weekly volunteering is conflicting with other commitments, scale it back to once or twice a month. If you’re forgiving and flexible, it will mean less disappointment and frustration down the line.
Pick a new resolution. Do you set a goal to diet every year, but February always finds you reaching for the junk food again? Mix it up by modifying your usual goal or choosing something different. This helps you avoid falling into the same pitfalls that tripped you up in the past, increasing your chances at success. If healthy eating is what you want, instead of completely revamping your diet, aim to do something like make better choices when planning meals.
Know your challenges. If there weren’t obstacles to success, it wouldn’t really be a resolution. Knowing what might get in your way can help you be more successful. Challenges might be physical like finding time for a new behavior or emotional, such as fear if you’ve resolved to try something new. Proper planning will prepare you to overcome whatever may stand in your way. For example, if you want to quit smoking, research possible setbacks and how long it usually takes to kick the habit.
Focus on starting new behaviors. Research has shown that it is much easier to start a new behavior than eliminate an old habit. If you’re spending too much time mindlessly scrolling on social media, make a goal to take a daily walk, read more or start a new hobby. If you want to eat healthier, don’t make your goal to eliminate something like sugar or processed food from your diet. Instead, aim to increase your daily intake of fruits and vegetables.
Get support. According to experts, social support is one of the top predictors to keeping a resolution. A goal set as a group may be more likely to succeed since you’re accountable to someone else. Find a friend who is willing to work out with you, or as family, choose to set aside time every week for a board game night without phones. You also can find support from a professional like a health coach to help keep you on track and motivated.
Don’t try to do too much. You may have started off the year with big plans like losing weight, volunteering more, eating your vegetables, reducing your screen time and spending more time with family. According to experts, that’s too much for a New Year’s resolution. Instead, pick one or two specific goals. This sets you up for success rather than feeling like a failure when you can’t do everything.
Sources: Cleveland Clinic, UC Davis Health