Nearly half of all Americans make annual New Year's resolutions, and people who explicitly make resolutions are ten times more likely to attain their goals than people who don't. However, only 8% of people are ultimately successful in achieving their resolutions. Why is this? How can you be more successful?
In this article, I'll share with you the best ways to ensure that you fulfill your New Year's resolution. Even if you have never been able to stick to your resolutions in the past, or have never bothered making one before, these simple and effective strategies can improve your odds substantially to become part of the 8% and help you make significant changes to your life.
Why can resolutions be so hard?
About 75% of people maintain their resolution through the first week but, after that, the numbers start to plummet with only 46% making it past six months. Why do we lose motivation so quickly for something that felt so important to us a short time ago? Initially, we get by on sheer enthusiasm and optimism, but eventually succumb to poor planning. We need all the help we can get, because long-term resolutions are incredibly challenging to the brain. The brain cells that operate willpower are located in the prefrontal cortex and are the same cells that help us stay focused and handle short-term memory and solving abstract tasks.
An experiment at Stanford University shows how difficult it is for us to both stay focused and exhibit strong willpower. Researchers gave students either a two-digit or seven-digit number to remember. After a short walk through the hall, they were offered the choice between a slice of chocolate cake and a bowl of fruit for a snack.
Those trying to remember seven-digit numbers were more likely to choose the chocolate because the extra numbers took up valuable space in the prefrontal cortex (“cognitive load”), making resisting a delicious dessert much more difficult. This experiment is a real-life example of how challenging it is for us to do two things at once that involve the same part of the brain. Knowing that New Year's resolutions are a biological struggle makes it that much more important to set ourselves up for success. Here are some simple things you can do:
Make a well-defined, realistic goal
To be effective, resolutions need to be specific. “Go to the gym three times a week” is much better than “exercise more” or “get into shape.” It is significantly more difficult for our brain to focus on abstract goals that are not tied to a specific behavior. Also, be sure to only choose one goal. As we learned from the Stanford study, it is hard enough for the brain to focus on one challenge — let alone two.
Break your goal down into smaller, easier-to-manage steps. If your goal is to lose 35 pounds in a year, it may feel less daunting to aim for something like a three‑pound reduction each month. Choosing a concrete, measurable, and achievable goal gives you the opportunity to plan exactly how you are going to accomplish it over the course of the year.
Plan ahead
Proper planning is a key component of New Year's resolution success. Although many like to “wing it,” that’s exactly how so many people fall short. Use an organizational tool, such as a calendar, to outline each step you will take to meet your goal. Putting concrete plans on paper about when, where, and how you are going to do something leads to much higher success rates.
If you are looking to get in shape this year, think of small steps that will bring you closer to your goal (“join a gym today,” “buy new running shoes,” “bike for 30 minutes”) and write them on the calendar. Also, think ahead when putting yourself in situations where you may be tempted to veer from your resolution.
If you're going out for dinner with friends and would normally order a large meal that derails your weight-loss goal, plan ahead and choose a healthy option before you arrive. Many restaurants have menus online — use them to stay committed.
Tell people about it
It can be beneficial to tell friends and family your resolution so they can serve as a support network. Although some fear voicing their goals, worrying about embarrassment if they fail, making a public commitment adds motivation. Share only with positive, supportive people.
It's also helpful to write down your progress — pounds lost, miles run, minutes exercised, or steps completed. Activity trackers make this easier than ever.
Give yourself the tools to succeed
Resolutions are difficult, so it helps to have everything you need to make success easier. Two of the most common goals I see patients pursue are weight loss and detoxification. Both are worthwhile but can be difficult to plan alone.
If your resolution involves weight, the Healthy Transformation Program can help. It is a clinically designed program that guides you toward better health and makes weight loss easier. Structured approaches often outperform small, piecemeal changes.
Healthy Transformation is effective because it is a high‑protein, high‑phytonutrient, low‑glycemic plan emphasizing a carefully designed balance of macronutrients and micronutrients to help burn fat. Learn more here.
If your resolution is to detoxify your body, I recommend the VegeCleanse 21‑Day Detox Program by Designs for Health. Detoxification helps remove toxins, chemicals, additives, and preservatives from the body, helping you feel younger, healthier, and more energetic. To learn more, read my article Are Detox Diets Really Necessary? here.
Don't beat yourself up
One of the biggest reasons people abandon resolutions is because they slip once or twice — eating dessert, smoking a cigarette, or skipping a workout. Rather than giving up, forgive yourself and move on. You are far better off continuing than abandoning the process entirely.
Reward yourself
Determine an exciting reward that adds extra motivation. While achieving the resolution is rewarding, research shows that the end result alone is often not enough to keep people committed for a full year.
The reward should support your goal, not contradict it. For example, if you're losing weight, plan to buy new clothes once you reach your target weight. A meaningful reward adds motivation and determination to stay on track.
Remember that if you have any questions regarding the concepts discussed here or anything else, you can reach our customer service team at customerservice@oakwaynaturals.com.
Yours in health,
Dr. Gregg Gittins
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