10 Tips for New Year's Resolutions
The best way to keep your resolution is to plan ahead.
Chances are, at some time in your life you've made a New Year's Resolution - and then broken it. This year, stop the cycle of resolving to make change, but not following through.
Make Only One Resolution. It takes 21 days to break a habit or adopt a new behavior. With everything else going at this time of year, the chances of success are greater when a person can channel his or her energies into changing just one new behavior pattern. Confidence is the key to making the change so choose realistic goals.
Build Your Confidence. Start by implementing a new habit rather than trying to shake an engrained bad habit. Research shows that more people are willing to adopt a new “right” behavior, such as exercise, than are willing to abandon an older “wrong” behavior, such as smoking. Each success, whether small or large, teaches lessons and leaves a lasting desire for further accomplishment.
Addictions Are the Hardest Habits to Break. There are physical and psychological components to addiction. The physical aspect of smoking, for instance, is a result of continued exposure to nicotine, a powerful and addictive drug. The psychological component is called conditioned association. Over time a smoker develops consistent patterns. For example, a smoker may find that he or she typically smokes when driving, when talking on the phone, when having a cup of coffee or a drink of alcohol, when feeling angry, or sad, etc. These patterns become strongly ingrained and the activities, thoughts, feelings, etc. that often accompany smoking become automatic triggers that elicit a craving for a cigarette. A smoker may reach automatically for a cigarette without thinking or suddenly have a strong urge for a cigarette when in a setting where they normally smoke. That is a conditioned craving. This is a very powerful effect that can make it difficult to quit. To kick the habit, you must be willing to endure bodily changes, such as headaches from caffeine withdrawal or overeating when giving up smoking, in order to ride out the behavior change.
If at First You Don’t Succeed…Try, Try Again. If you succeed, pat yourself on the back and take full credit for it. If you don't, look at the barriers that were in your way, alter or remove the barriers and try again. The important thing is not to give up on yourself.
Here are 10 tips to help get you started.
1. Be realistic: The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to never eat your favorite desserts again could be a bad choice. Strive for a goal that is attainable.
2. Plan ahead: Don't make your resolution on New Year's Eve. If you wait until the last minute, it will be based on your mind-set that particular day. Instead it should be well planned before December 31 arrives.
3. Outline your plan: Decide how you will deal with the temptation to skip the exercise class, or just have one more cigarette. This could include calling on a friend for help, or practicing positive thinking and self-talk.
4. Make a "pro" and "con" list: It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.
5. Talk about it: Don't keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better. The best case scenario is to find yourself a buddy who shares your New Year's Resolution and motivate each other.
6. Reward Yourself: This doesn't mean that if your resolution is to diet you can eat an entire box of chocolates. Instead, celebrate your success by treating yourself to something that you enjoy.
7. Track your progress: Keep track of each small success you make toward reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated.
8. Don't Beat Yourself Up: Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day, and take them one at a time.
9. Stick to it: Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months for it to become part of your personality.
10. Keep trying: If your resolution has totally run out of steam by mid-February, don't despair. Start over again! There's no reason you can't make a "New Year's Resolution" any time of year.
Fast Facts About New Year's Resolutions
· 63% of people are keeping their resolutions after two months.
· 67% of people make three or more resolutions.
· Top four resolutions:
1. Increase exercise
2. Be more conscientious about work or school
3. Develop better eating habits
4. Stop smoking, drinking, or using drugs (including caffeine)
· People make more resolutions to start a new habit, than to break an old one.
The best way to keep your resolution is to plan ahead.
Chances are, at some time in your life you've made a New Year's Resolution - and then broken it. This year, stop the cycle of resolving to make change, but not following through.
Make Only One Resolution. It takes 21 days to break a habit or adopt a new behavior. With everything else going at this time of year, the chances of success are greater when a person can channel his or her energies into changing just one new behavior pattern. Confidence is the key to making the change so choose realistic goals.
Build Your Confidence. Start by implementing a new habit rather than trying to shake an engrained bad habit. Research shows that more people are willing to adopt a new “right” behavior, such as exercise, than are willing to abandon an older “wrong” behavior, such as smoking. Each success, whether small or large, teaches lessons and leaves a lasting desire for further accomplishment.
Addictions Are the Hardest Habits to Break. There are physical and psychological components to addiction. The physical aspect of smoking, for instance, is a result of continued exposure to nicotine, a powerful and addictive drug. The psychological component is called conditioned association. Over time a smoker develops consistent patterns. For example, a smoker may find that he or she typically smokes when driving, when talking on the phone, when having a cup of coffee or a drink of alcohol, when feeling angry, or sad, etc. These patterns become strongly ingrained and the activities, thoughts, feelings, etc. that often accompany smoking become automatic triggers that elicit a craving for a cigarette. A smoker may reach automatically for a cigarette without thinking or suddenly have a strong urge for a cigarette when in a setting where they normally smoke. That is a conditioned craving. This is a very powerful effect that can make it difficult to quit. To kick the habit, you must be willing to endure bodily changes, such as headaches from caffeine withdrawal or overeating when giving up smoking, in order to ride out the behavior change.
If at First You Don’t Succeed…Try, Try Again. If you succeed, pat yourself on the back and take full credit for it. If you don't, look at the barriers that were in your way, alter or remove the barriers and try again. The important thing is not to give up on yourself.
Here are 10 tips to help get you started.
1. Be realistic: The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to never eat your favorite desserts again could be a bad choice. Strive for a goal that is attainable.
2. Plan ahead: Don't make your resolution on New Year's Eve. If you wait until the last minute, it will be based on your mind-set that particular day. Instead it should be well planned before December 31 arrives.
3. Outline your plan: Decide how you will deal with the temptation to skip the exercise class, or just have one more cigarette. This could include calling on a friend for help, or practicing positive thinking and self-talk.
4. Make a "pro" and "con" list: It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.
5. Talk about it: Don't keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better. The best case scenario is to find yourself a buddy who shares your New Year's Resolution and motivate each other.
6. Reward Yourself: This doesn't mean that if your resolution is to diet you can eat an entire box of chocolates. Instead, celebrate your success by treating yourself to something that you enjoy.
7. Track your progress: Keep track of each small success you make toward reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated.
8. Don't Beat Yourself Up: Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day, and take them one at a time.
9. Stick to it: Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months for it to become part of your personality.
10. Keep trying: If your resolution has totally run out of steam by mid-February, don't despair. Start over again! There's no reason you can't make a "New Year's Resolution" any time of year.
Fast Facts About New Year's Resolutions
· 63% of people are keeping their resolutions after two months.
· 67% of people make three or more resolutions.
· Top four resolutions:
1. Increase exercise
2. Be more conscientious about work or school
3. Develop better eating habits
4. Stop smoking, drinking, or using drugs (including caffeine)
· People make more resolutions to start a new habit, than to break an old one.