The Experts’ Tips: How to Keep Your New Year’s Resolutions
Are you one of those with grand plans for a healthier, happier 2024? Eating better, drinking less, or maybe exercising more? The turn of the year often brings a wave of good intentions, as we bid farewell to the indulgence of the holiday season. But how do you make those New Year’s resolutions stick? Well, here’s some expert advice on how to optimize your chances of success.
Aim for Achievable Goals
“One common mistake is to aim too high,” warns Per Carlbring, a professor of clinical psychology at Stockholm University who researches New Year’s resolutions. “Set achievabler targets, make your goals very specific and measurable”, suggests Carlbring.
“If you’ve never donned a pair of skis before, don’t set your sights on completing the Vasaloppet ski race by March,” Carlbring quips. “Boosting your chance of sticking to your resolution could be as simple as framing it as a ‘towards’ goal, which aims to adopt a new habit, vs an ‘avoidance’ goal, which is about quitting a habit,” he adds.
Replace, Don’t Deny
For example, aiming to add more fruits and vegetables to your diet is a more viable way to live healthier, rather than simply vowing to quit sweets. By setting a ‘towards’ goal, you replace a behavior you want to avoid with another.
Make It countable, Keep It Specific
In addition to this, a valuable tip shared by our experts is to make your resolutions quantifiable and detailed. “Rather than deciding to ‘save money,’ specify an amount that you will automatically save each month”, advises Carlbring.
Believe in Your Ability to Change
The road to success is in believing that you can effect change in your habits for the long haul, shares Marcus Bendtsen, associate professor at Linköping University who studies lifestyle changes. Achieving smaller goals boosts your confidence, so start there and then gradually extend your goals.
“If you intend to quit smoking, start by removing all the ashtrays at home. This shows you can make a significant change. The next step could be limiting the number of cigarettes, and later quitting entirely,” he suggests.
Small Changes, Large Impact
These might seem like small changes, but they can make a huge difference and create lasting row of successes, motivates Bendtsen. For instance, you might aim to refrain from drinking during meal preparation, or drinking at home before going out.
Celebrate Progress, Forgive Backslides
Lastly, both Carlbring and Bendtsen reassure that setbacks are a perfectly natural part of behavior change. If you faltered in your resolve, that shouldn’t deter you from continuing after a break.
“Even if you miss a day or two in your running streak, you don’t have to abandon your resolution. If you can continue after a break, you’ve still made a significant lifestyle change,” Carlbring assures.
Therefore, as you push towards your new healthier, happier self in 2024, remember to set attainable goals, believe in your ability to change and forgive yourself when you hit a roadblock – after all, change is a journey, not an overnight destination! So, let’s march into 2024 filled with hope, determination, and a workable strategy for our New Year’s resolutions.
