How many times have you found yourself abandoning a New Year’s Resolution? If you’re like many, you’ve likely lost track.
According to Timothy Pychyl, a psychology professor at Carleton University, resolutions often represent a form of “cultural procrastination.” He posits that people create these resolutions to self-motivate. The challenge is that true readiness for change is often lacking come January 1st.
Reasons Your New Year’s Resolutions Might Fail
Several factors can contribute to the ineffectiveness of your New Year’s resolutions.
1. You’re following the crowd.
When you kick off your resolution alongside countless others, the likelihood of struggling through it increases as those around you begin to drop off quickly. If friends lose interest, the motivation to stick with your own commitment diminishes. Starting ahead of the curve allows you to make progress while others are still grappling with their early efforts.
2. Starting on January 1 puts you at a disadvantage.
If your ambition is to reinvent yourself in the upcoming year, it’s wise to start before the new year begins. Research indicates that establishing a new habit typically requires at least 20 days of consistent effort.
A study from University College London involved 96 participants who were tasked to adopt a habit they didn’t currently do, which would be repeatable daily. Over the course of 84 days, the findings revealed an average of 66 days needed to solidify a new behavior, with simpler actions, like drinking water post-breakfast, taking about 20 days to become habitual. More complex habits demanded a longer timeframe.
By the time January 1 rolls around, you might already be well on your way to mastering your new habit.
3. Now is always the best time.
Think of your resolution as a series of incremental steps. Each day, you take one more step toward your goal, whether it’s achieving a specific weight or forming a new habit. Starting even two weeks ahead of the new year brings you 14 days closer to your target. For instance, if your objective is weight loss, starting two weeks early may set you in a prime position as the year begins. Every day counts and propels you closer to your goal.
People often embark on resolutions with great intentions, which is likely why many begin with enthusiasm but see their motivation fizzle out before Valentine’s Day. If you aim for a higher chance of fulfillment, starting ahead of time is key.
Here are some additional tips to help ensure this year’s resolution sticks:
1. Avoid making it a chore.
Many people craft resolutions that seem burdensome. This is why they tend to procrastinate instead of jumping in immediately. If eating healthier feels like a task, it shouldn’t be your resolution. Your goal should be something that excites you. Although it may not always be easy, it should be a commitment you genuinely desire.
2. Define clear objectives.
A goal without clarity is nearly impossible to achieve. For instance, if your aim is simply to save money, how do you know when you’ve reached it? Is it after ten dollars saved or ten thousand? A vague goal allows for arbitrary cessation and still leaves you feeling accomplished, which does not equate to true success.
Conversely, if you set a target to save five thousand dollars by December 31 of the new year, you have a clear path. You can calculate how much to set aside each week and month, making it significantly easier to commit to and track.
3. Be realistic.
If reaching five thousand dollars in a year requires sacrificing meals and settling for less, that’s not a sustainable resolution. Opt for something more attainable. Your commitment should be plausible and something you sincerely believe you can accomplish.
4. Construct a plan.
Much like embarking on a journey without a map leads to confusion, trying to fulfill your goals without a structured plan likely won’t yield results. Develop a roadmap with both a start and an endpoint. Remember, the initiation doesn’t have to be on January 1st—you can make a change today if you wish. You hold the reins.
Just as your begin date isn’t fixed to January 1st, the conclusion date can extend beyond December 31st. Feel free to establish semi-annual goals or push boundaries into the next year. If it’s more a transformation than a simple goal, you might set your end date for December 31st. After a year, these efforts will likely morph into habits.
Once you determine your start and end dates, outline your daily, weekly, or monthly actions necessary to achieve your goal.
As you gear up to embark on your resolution journey, the only thing left is to choose the resolution itself. This can be a daunting task. You likely have a myriad of ideas swirling in your mind, but which one will you commit to for a complete year or more?
Here are some intriguing New Year’s resolution suggestions for 2018 you might consider.
1. Disconnect from social media.
Social media undoubtedly has its merits. It connects friends and family and keeps individuals updated on current events. However, tech addiction is a genuine concern. The instant gratification social media provides can lead to an obsession with posting and viewing updates. Getting caught up in likes and follow counts detracts from real-life interactions. If you suspect you have a tech dependency, this resolution could be a perfect fit for you.
2. Embrace a whole foods diet.
This modern twist on the classic “get healthy” resolution offers more defined guidance. While getting healthy remains a strong objective, opting for a whole foods diet simplifies the concept. It focuses on consuming unprocessed, wholesome foods.
3. Start investing.
Investing your money has never been more accessible. Platforms like Stash, Acorns, and SigFig enable you to put in varying amounts effortlessly. You can start small, and with consistent effort, your portfolio can grow over time with minimal input required from you.
Conclusion
When you share your New Year’s resolution with someone, they may harbor doubts about your ability to see it through. Don’t take it personally; this skepticism often stems from a broader lack of commitment seen in others. Yet now, you’re prepared to take a different route.
If you adhere to the strategies outlined in this post, you’re on track to perhaps achieving your first successful resolution this year.
By this point, it’s clear there’s no reason to procrastinate. Begin your New Year’s resolution today. Why wait? If you want this year to be different, it’s time to try a new approach.
This guest post is authored by Trevor McDonald: Trevor is a freelance writer and a recovering addict & alcoholic who has maintained sobriety for over five years. Since initiating his recovery journey, he has enjoyed using his experiences to help spread awareness about treatment resources, addiction awareness, and general health information. In his free time, Trevor can be found working with recovering addicts or enjoying a variety of fitness activities outdoors.
