The dictionary defines a resolution as “a firm decision to do or not to do something.” As we reach the end of each year, the question of resolutions inevitably comes up, unless you are someone who has decided not to entertain the prospect of resolving and failing. According to research, about 88% of people who make New Year’s resolutions fail, despite 52% of them feeling confident they will follow through.”1
Part of the reason for this high failure rate is because the resolutions are made without a concrete goal or purpose. If a resolution is made due to previous errors, out of guilt or regret, it may well be doomed to fail. On the other hand, some resolutions are so ambitious that they are not realistic.
To heighten the possibility of success in meeting resolutions, researchers recommend having a clear purpose for change and then planning realistically how to implement it. In other words, why do you want to make the resolution, what is it precisely, and how can you make it happen? For example, many people resolve to lose weight; however, that is not a well-defined resolution. Instead, you could resolve to lose weight by going on a mile-walk five days a week and incorporating at least three salads into every 10 meals. Those are precise goals that spell out how to make the resolution happen.
Let’s take that same example and move to the planning or strategy stage. If you are going to walk a mile five days a week, decide which five days they will be. Also plan ahead what time those walks will take place and on which days of the week. A wall calendar is a great tool to use! Are you going solo or is a walk-buddy or family member included? Do you have a dog who would love to go with you? Plan it and do it!
Going back to the example of eating at least three salads out of every 10 meals, plan to have plenty of vegetables on hand. When will you go grocery shopping? What are your favorite veggies? The more you like them, the better your chances are of staying on the regimen. For example, if greens aren’t your favorite but you need to eat more of them for their chlorophyll and mineral content, be sure to have complementary veggies on hand so you can combine and adjust flavors. As your body adapts to nutrient-dense foods, you will start craving the right foods instead of those with empty calories. That’s a plan, not just a resolution.
A study found that writing down goals and sharing your progress with a friend led to a 76% goal achievement versus only 43% when unwritten.2 This shows how important it is to be clear and focused. What you see written down makes resolutions more concrete, and likewise, writing down your goals and plans give you a “cheat sheet” to refer to. Telling your results to a friend or family member is a no-brainer—we all like approval and there’s nothing more enjoyable than sharing good news. And if your confidante has similar resolutions, you can reinforce each other’s efforts and celebrate together.
In summary, make your resolutions, define them clearly, set clear-cut goals, plan the details of how to implement your goals, daily and weekly, write it all down! You have almost a month to plan and finesse your resolutions for the new year! Happy December!
Active Wellness Blog 