It’s easy to make New Year’s resolutions.
With just a bit of self-reflection, we pronounce that next year is going to be different. We intend to change our lives for the better in some significant way – whether it be losing weight, exercising more, or being a more patient person. “And this time I mean it,” we say. “I’m really going to do it.”
The hard part, as many of you know from experience, is carrying out those resolutions over time. And now that the holidays are over and the new year is here in earnest, our wills are put to the test. The cold weather can deter us from our appointed rounds at the gym or the track. The party after work makes cake or chips seem more appealing than the carrots and celery sticks that we know we should be eating. And if a winter full of snowstorms, ice and hazardous driving conditions comes our way, our patience is bound to be frayed by the time March rolls around.
So, except for those with an iron will, is it possible to make and actually complete our New Year’s resolutions? Yes, says Jim Mazur, a professor of psychology at Southern. Jim has conducted extensive research over the years with regard to choice making and impulse control.
Here’s what he suggests:
- Develop a strategy. Even though the starting gate has opened for the new year, it’s not too late to make some early-year adjustments, if necessary. You know your weaknesses, so consider options that minimize the chances of succumbing to those temptations. If working out with a friend helps get you out of the house on those cold, dark nights, engage them with the idea. If you have a hard time saving money, consider automatic savings deduction plans.
- Enlist the help and support or a family member or friend. This person can help prevent you from cheating on your own rules. Knowing that this person is around will make it more difficult for you to eat that second slice of pie.
- Reward yourself frequently for good performance. This is especially important when you have chosen an ambitious goal. It may seem like losing 20 pounds will take an eternity. But if you break it up into 4-pound segments, it’s psychologically a little easier. Treat yourself to a reward when you reach those intermediate goals. Maybe go to a movie you wanted to see, or buy yourself a new piece of clothing that caught your eye.
- Set up reminders of your long-term goal. The problem with keeping many resolutions is that the goals are long-term, but the temptations are immediate. The way to help deal with those temptations is to post a picture or other reminder about your long-term goal. If saving for a new car is your resolution, you can put a picture of the car you want in your wallet so you’ll see it every time you go to buy something.
- Keep systematic records of your performance. This works well for those who have resolutions that can be measured in some way. Seeing your improvement over time can motivate you toward continued progress. It can also help put setbacks into perspective.
- Expect occasional setbacks, but keep moving forward. Progress rarely happens in a straight line. If you gained back 3 of the 10 pounds you lost over 3 months, you are still ahead of the game. It’s not unusual to fall down a few times, or even many times, in your quest. Those who are truly successful are those who dust themselves off and get back up.
Please share with us any techniques you – or people you know — have deployed in making good on New Year’s resolutions. And remember, even if we only accomplish half of what we set out to do, we are that much better for it.