While not intending to be the bearer of bad news, research does show that most people who set a New Year’s resolution will be unsuccessful. In fact British psychologist, Richard Wiseman (2007) at the University of Bristol found that 88% of those who set a New Year’s resolution fail. In addition, University of Stranton psychology professor John Norcross has reported that a mere 8% of those who set a New Year’s resolution are actually successful in achieving them.
It’s no wonder that some have resolved to never set a New Year’s resolution again!
Despite these numbers, Norcross also reported in a two-year study of 200 adult participants that those who committed to implementing change and setting a New Year’s resolution were 10 times more likely to be successful at achieving them than their counterparts who did not commit.
Here are 4 Tips to consider when setting your resolutions:
Ask yourself “why?” If you are going to set a resolution, make sure that you really ask yourself why this particular resolution is important to you. When working with my counseling clients, I help them clarify what is important to them and why. This work benefits them by keeping them focused on the things they really care about versus getting bogged down with what they think they or others believe that they “should” be doing.
Let go of finite goals (e.g., “I want to lose __ pounds”). Instead set clear intentions around the things that are important to you (e.g., “I want to feel better, have more energy, feel stronger, be fit, feel lighter or feel better in my clothes”). Finite goals are black and white. You either succeed or you fail. This sets you up for frequent “failures” which is demotivating. What happens when you’ve exercised, eaten “perfectly” and then stepped on the scale only to find that you’ve lost no weight?
Give yourself permission to focus on your small successes. Take small actions towards things that are important to you. What are small actions towards your intentions? For example if your intentions are to feel better, have more energy, feel stronger, be fit, feel lighter or feel better in your clothes then there are specific actions towards those intentions that you can take. Some of those actions towards might be to work out, take a walk, eat a healthful meal, take the stairs, get more sleep, etc. You can then ask yourself, “How many actions towards my intentions did I take today?” Then build on those successes.
The ability to recover is key. Don’t let a poor meal choice or a missed workout session get you down. The ability to recover is a key component in long-term and lasting change. Work to accept that you are human and that you will get off track sometimes. This healthy mindset will support you in weathering through the bumps along the way. Success is a journey not a direct path. Be kind to yourself along the way.
What are your intentions for this new year?
For more detailed resources and tools to help you clarify your intentions and help you establish clear actions towards those intentions, sign up for the email list below to receive your free booklet: “5 Ways to Reduce Stress and Live Happier”. In this booklet, you will find a fillable worksheet to help you get started. If at any point you find that you are struggling to stay on track, begin to get down on yourself, are struggling with low motivation or are unable to break unhealthy patterns; counseling may be a helpful tool. Contact Us at (425) 269-3277 to see if counseling may be right for you.
Paula B Johnson, MS, LMHC
Owner and Executive Director of Centered Mind Counseling Services, PLLC