New Years Resolutions are a popular tradition that many people follow at the start of a new year. They are usually goals or habits that people want to achieve or change in order to improve their lives.
However, according to a study by the University of Scranton, only 8% of people who make New Years Resolutions actually keep them. Why is it so hard to stick to our resolutions, and how can we make them more effective?
The Science of Resolutions
One of the reasons why New Years Resolutions are difficult to maintain is that they often require us to change our behaviour, which is influenced by many factors, such as our environment, our emotions, our motivation, and our habits.
Habits are especially powerful, as they are automatic and unconscious patterns of behaviour that we repeat without thinking. Habits can be beneficial, such as brushing our teeth every morning, or harmful, such as smoking or overeating. Changing a habit requires a lot of effort and willpower, which can be easily depleted by stress, fatigue, or temptation.
Another reason why New Years Resolutions fail is that they are often too vague, unrealistic, or unattainable. For example, a common resolution is to “lose weight” or “exercise more”, but these are not specific or measurable goals. How much weight do you want to lose, and by when? How often and for how long do you want to exercise? Without a clear plan and a way to track your progress, you are more likely to lose motivation and give up.
The SMART Way to Make Resolutions
So, how can we make New Years Resolutions that are more likely to succeed? One of the most effective methods is to use the SMART criteria, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound. A SMART resolution is:
Specific
It identifies exactly what you want to do, how you will do it, and why you want to do it. For example, instead of saying “I want to lose weight”, you can say “I want to lose 10 pounds by eating a balanced diet and exercising for 30 minutes three times a week, because I want to improve my health and feel more confident.”
Measurable
It has a way to track your progress and evaluate your results. For example, you can use a scale, a tape measure, a fitness app, or a journal to record your weight, your waist circumference, your calories burned, or your mood.
Achievable
It is a realistic and within your reach, considering your current situation, resources, and abilities. For example, if you have never exercised before, you can start with a low-intensity activity, such as walking or swimming, and gradually increase the duration and intensity. If you have a busy schedule, you can find ways to incorporate exercise into your daily routine, such as taking the stairs, parking farther away, or doing household chores.
Relevant
It is a meaningful and important to you, and aligns with your values and long-term goals. For example, if you want to lose weight to improve your health, you can focus on the benefits of being fit and healthy, such as having more energy, preventing diseases, or living longer. If you want to lose weight to feel more confident, you can focus on the positive aspects of your appearance, such as your smile, your eyes, or your hair.
Time-bound
It has a deadline or a timeframe that creates a sense of urgency and accountability. For example, you can set a date for when you want to achieve your goal, such as your birthday, a wedding, or a vacation. You can also break down your goal into smaller and shorter-term subgoals, such as losing one pound per week, or exercising for 10 minutes per day.
The Power of Resolutions
New Years Resolutions can be a great way to start the new year with a positive and proactive attitude. They can help you improve your physical, mental, and emotional well-being, and bring you closer to your dreams and aspirations. However, making resolutions is not enough; you also need to follow through with them.
By using the SMART criteria, you can make your resolutions more specific, measurable, achievable, relevant, and time-bound, and increase your chances of success. Remember, you are not alone in this journey; you can also seek support and encouragement from your family, friends, or online communities.
With a clear vision, a realtistic plan, and a strong motivation, you can make this year your best year yet!
Until next time…Happy Parenting!
~ Momma Braga
