New Years Resolution Tips for Success

​We’ve made it halfway through what has been a demanding decade! Having survived some challenging times, many of my patients report a resurgence of habits which are comforting, but unhealthy.  January 1st is a great opportunity to set your new course promoting health and wellness.
 
Rather than revisiting the worn concepts of years past, let’s start with a substantive foundation and then discuss unique approaches designed to promote success in reaching your resolutions. First, having the right perspective is the first step in creating a practical plan.  So here are the facts!
 
Resolution Stats

• Those that make resolutions are ten times more likely to change their behavior than people who do not—so make one!
  
  
• Resolutions that incorporate a new behavior are more likely to succeed than those which avoid an old behavior.
  
  
• People who choose one resolution are more likely to succeed than those who set multiple goals.
  
  
• Those who anticipate and plan for obstacles are more likely to succeed than those who do not.

 
Approaches

• For built-in motivation, align your resolutions with your values. For example, if your resolution is to sleep more, tie your resolution to the pitfalls of excessive social media consumption or TV use. If you watch less TV and spend less time scrolling at night, you are more likely to hit the hay earlier.
  
  
• There is no reason to swallow the elephant whole. Take smaller bites! In other words, break the resolution down into smaller resolutions. For example, one study found that those who resolved to volunteer 200 hours a year were more likely to reach and even exceed that goal if they broke down that resolution into volunteering 4 hours a week, instead.
  
  
• Tie the resolution to a reward!  The adage of “no pain, no gain” is a falsehood.  Human nature dictates that we are more likely to do something that brings us joy than sorrow. So pair a less favored activity with something that brings a smile.  For example, if you resolve to hit the gym 5 days a week, plan a small donation to your favorite charity WHEN (not if)  you successfully hit your goal.
  
  
• On the flip side, tie a “punishment” to a backslide, so it’s associated with pain. Using the example above, if you miss your weekly gym goal, make a donation to a charity not aligned with your belief system—ouch!
  
  
• Hold yourself accountable by building your support network!  Make resolution setting a group activity with one friend or many (can be virtual). You will be less likely to backslide if you know you are there to support others. Camaraderie is a great motivator!
  
  
• Think like a Marine – Improvise, Adapt and Overcome. Life rarely goes as planned, so pivot when challenged, as there is usually more than one path to victory. Using our gym example, what happens if your car is in the shop, and you cannot drive to the gym? Go walking for the time you would spend at the gym so that you’re still getting exercise, just in a different environment.
  
  
• Moreover, if you journal your progress, you will be able to reflect upon and learn from past successes or challenges.
  
  
• Seek professional guidance-there is no harm in hiring a coach! Consider the cost your financial accountability partner!

 
And, of course, I will use this opportunity to remind you of the Motivated Mondays program available to you via my partnership with Concierge Choice Physicians. If you were enrolled last year, you will be auto enrolled for 2025. If you are a new member or have not previously participated in Motivated Mondays, then you’ll soon receive an email inviting you to participate.
 
Good luck and, as always, feel free to comment below or reach out directly with any personal questions or concerns.