New Years Resolutions – Three Ways to Make Them Stick

New Year’s resolutions are not a recent occurrence. It was a tradition started by the Babylonians about 4,000 years ago, celebrating the New Year in March when crops were planted, and promises were made to their gods as a pact for a good yield.[1] In 46 B.C., Julius Ceasar claimed January 1^st would start the new year to honor the god Janus (the god of future and past) by promising good behavior.[2] In the early 1700’s Christians began the tradition of reflecting on the previous year and what could be done to correct mistakes.[3]
Currently, many people of all faiths like to make a New Year’s resolution, but not everyone can keep them.
January 1^st represents a fresh start and a logical time to make commitments for betterment. Eighteen to twenty-year-old adults are the largest group to make New Year’s resolutions, while only 20% will keep those promises throughout the year. [4] The statistics of making a resolution seem to dwindle with age. This attrition could be directly related to the poor results of previous years. Certain factors keep those who succeed on track.

#1 HAVING SPECIFIC GOALS – Goals must be clear, measurable, and attainable. Saying “lose weight” differs from saying “lose ten pounds by a certain date, by removing sugar and bread from my diet.” Or “start working out” versus “I will walk three miles three times a week and workout at the gym three times a week,” or “I’ll save money” instead of “I’ll take $50 out of every paycheck and put it in a money market account.” Concrete, specific goals are easier to follow and maintain than illusory, unmeasurable outcomes.

#2 KEEP A VISION OF YOUR SUCCESS– Somewhere (like on a mirror or the screenshot on your phone, a note on your car dash), keep a reminder or a picture of what success will look like. Whether it be breaking a bad habit, a healthier you, kinder, more prosperous, or thinner you, ensure you have something to keep you inspired. A photograph, a quote, or anything that keeps you focused will help. Staying connected to the desired outcome via verbal and visual cues will help keep you motivated toward success instead of forgetting about the desired result.

#3 HAVE A SUPPORT SYSTEM—People fail to keep resolutions because they lack support. Sometimes, the people closest to them are the ones who sabotage them by encouraging them to give up. When anyone is going to make a behavioral change, they need support. This is the main reason support groups are so effective. They provide structure, guidance, and reinforcement for abstinence and behavioral change from other people who are also succeeding. A buddy system is also helpful, but if your buddy fails, you’re left alone. In a group, this is less likely to happen. Being accountable to a group is a highly effective way to stay motivated and avoid slipping backward.
The New Year is a great time to stop settling for old behaviors or habits that are not good for you and choose to take better care of yourself. Once you achieve your goal, you will not only feel better but also have improved self-esteem and a sense of personal empowerment.
It’s never too late to learn how to love yourself, and that’s what resolutions are all about. You are worth the effort.

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