Every year millions of Americans draft their new year’s resolutions, creating a list of good intentions. It seems that many of us want to erase or change a bad habit or
perhaps grow personally, professionally, emotionally, or physically. According to a poll done by Marist University in 2011 the top two New Year’s resolutions are to lose weight and exercise more. I’m pretty sure that hasn’t changed much since 2011. I’ve made those resolutions so many times and failed. So, the question is how many of us actually keep our promise to change? According to Psychologist and Author Richard Wiseman’s 2007 study, 52% of resolution-makers were confident that they’d achieve their goals, yet only 12% succeeded.
So, what led to the successes of those 12%? Here are practical tools that have worked for me that I have learned from reading many articles like this one over the years!
- Realize that New Year’s Day is just another day and that making resolutions on this day is no different from making a resolution on any other day.
- Be Practical – Set realistic goals for yourself.
- Write you goals down -- writing down the resolutions creates a greater connection between your thoughts and your behavior.
- Turn those long-term goals into small achievable steps. For example, if your goal is to lose 50 pounds in 2017; break it up into smaller increments. Every lost pound is a step in the direction of your goal.
- Avoid “all or nothing thinking” – The sun will rise tomorrow if you don’t meet every little goal. Try again.
- Celebrate your small successes often— Give yourself a pat on the back. You deserve it because change isn’t easy. So, if you managed to lose 1 pound for the week - celebrate it.
- Only focus on 1 resolution at a time. Trying to manage your long laundry list of resolutions will most likely prove to be too overwhelming.
- Use setbacks as a learning tool. Setbacks provide you valuable information on what’s not working so that you can alter the plan.
- Tell others about your plans. When we keep our plans a secret we avoid accountability.
- Stay positive – Give yourself daily affirmations… “I can do this, I’m strong, I’m smart, I’m a winner, or whatever applies to the goals your trying to meet.
And yes, I’m at it again, on another weight loss journey. So, sharing my thoughts with you is helping me wrap my head around my goals so that I too can be successful.
The Methodist Healthcare EAP team wishes you a healthy and positive New Year. May all your wishes and dreams come true in 2017. As always, we are here to help you work towards your new year’s resolutions. You are not alone; just give us a call to schedule a confidential EAP assessment visit at 901-683-5658.
Margarite Rogers, is a Licensed Clinical Social Worker and Substance Abuse Professional with nearly a decade of experience in the field of mental health. She received her Master’s degree in Social Work from University of Tennessee in 2008.