Happy New Year! As we bid farewell to 2023 and welcome 2024, many of us are setting New Year's resolutions with the hope of bettering ourselves and our lives. But let's be honest, how many of us have seen our resolutions dissolve by February. This year, let's change that! In this edition, I'll dive into proven strategies supported by science to set and maintain successful New Year's resolutions.
Setting the Stage for Success
1. First and foremost, know your "WHY:" Understanding the reasons behind setting resolutions, commonly known as your "WHY," is crucial for long-term success and motivation. According to psychologists, knowing your own personal underlying motivations for a goal adds purpose and significance, making it more sustainable and fulfilling (Ryan & Deci, 2000). This self-awareness aligns with the Self-Determination Theory, emphasizing the importance of intrinsic motivation – doing something because it is inherently satisfying. This approach shifts focus from external validation to personal growth and self-improvement. Understanding your WHY makes your resolutions more than just tasks; they become part of a meaningful journey towards personal fulfillment.
2. Set a specific and reasonable goal: Just the act of setting a goal is motivational and provides purpose to achieving “something better.” (Chowdhury, 2023) The more specific your resolution, the better. Instead of saying, "I want to lose weight," say, "My goal is to lose 10 pounds by April." This makes your goal measurable and attainable.
3. Make a reasonable plan and write it down: Large goals can be overwhelming. Break them into smaller, manageable steps. For example, if your goal is to improve your health, start by writing down what steps you need to take to achieve your goal. Be specific and make those steps achievable and measurable. For example, replace your afternoon snacking with fruit or add a side salad to lunch and dinner.
4. Write it Down: Documenting your goals can make them feel more concrete. People who wrote down their goals were significantly more likely to achieve them compared to those who didn't (Chowdhury, 2023).
Staying on Track:
1) Track Your Progress: Regularly check in on your progress. This not only motivates but also helps in identifying and rectifying any deviations from your plan. It can be as simple as putting a note in your calendar or downloading a fitness app. One of my personal favorite smartphone apps is Argus.
2) Stay Flexible: Be open to modifying your goals if circumstances change. Flexibility is key to maintaining your resolutions long-term. Life coach Tony Robbins suggests that adaptability is an essential component of achieving goals. For example, if you had a goal of making a homemade dinner every night and found that you just didn't have the time or energy to do so, try modifying your goal to making dinner over the weekend and freezing it until you need it or make simpler dinners.
3) Seek Support: According to a study published in 2015 (Gardner & Albee, 2015) writing down your goals and regularly checking in with a partner was a determining factor in whether or not the participants achieved their goals. In the aforementioned study, participants were divided into 5 groups as follows:
a) Group 1 simply thought about their goals.
b) Group 2 were asked to write down their goals and to rate them according to difficulty and ability to achieve them.
c) Group 3 were asked to also write down actionable tasks to achieve those goals.
d) Group 4 were asked to write down their goals and actionable tasks and to share their goals and commitments with a friend.
e) Group 5 were asked to do all of the above plus to share their weekly accomplishments with a friend.
At the end of the study, Group 5 was the most successful with 76% of the participants achieving at least half of their goals, compared to Group 1, with 43% of the group achieving at least half of their goals.
The moral of this study is to set goals: You will significantly increase your ability to succeed. Even better, share those goals with a friend. Find an accountability partner and share your accomplishments or barriers to encourage each other to success.
Overcoming Obstacles:
1. Don’t Let Setbacks Derail You: If you slip up, don't give up. Understand that setbacks are a normal part of any journey.
2. Reward Yourself: Celebrate small victories. This could be as simple as taking a moment to acknowledge your progress or treating yourself to something you enjoy.
3. Mindfulness and Self-Reflection: Engage in regular self-reflection to understand your motivations and address any underlying issues that may be hindering your progress. Mindfulness can also help maintain focus and reduce stress.
Looking Ahead:
Remember, the journey of a thousand miles begins with a single step. Your New Year's resolutions are not just about changing habits; they're about optimizing your life. Stay patient, persistent, and positive, and you'll be amazed at what you can achieve.
Click here to schedule a free 30-minute nutrition strategy consultation to discuss your goals and your approach click this link to complete a short form, Nutrition Strategy Consultation Form discussing your goals. At the bottom of that form is a link to schedule an appointment.
I wish you and your loved ones a happy, healthy, and joyful 2024!
Warmly,
Karen
References
Chowdhury, M. R. (2023, September 19). The Science & Psychology of Goal-Setting 101. PositivePsychology.com. https://positivepsychology.com/goal-setting-psychology/
Deci, E. L. & Ryan, R. M., (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. The American psychologist, 55(1), 68–78. https://doi.org/10.1037//0003-066x.55.1.68
Gardner, S., & Albee, D. (2015, February 1). Study focuses on strategies for achieving goals, resolutions (dominican.edu)
