Countdown to a Healthy New Year in 3 Easy Steps!
Dr. Judy Ho
Clinical and Forensic Neuropsychologist | Tenured Professor | TV & Podcast Host | Published Author
Instead of being disappointed in setbacks, start expecting them.
The new year is almost upon us and this is when everyone loves to make new year resolutions. But did you know that 75% of people quit their new year resolution before February is up?
There's many reasons for why this happens, but one big reason is that people see the new year as a big mental demarcation. It feels like a new beginning and with all your motivation and willpower, you're hoping that the new year means you'll finally be able to change that bad habit or reach that goal. But hanging all your hopes on a day in the calendar also makes it harder to rebound when you inevitably experience a setback or make a mistake on your self-improvement journey. It's easy to engage in black-and-white thinking when you get derailed, and you might think, "If the new year wasn't enough for me to finally make this change, then perhaps I'll just give up." But what is really different between December 31 v. January 1? The answer is - nothing, unless you shift intentionally in action (not just through aspirations in your mind).
As we gear up for the new year, it is absolutely a great time to self-reflect and to consider positive change. To make your new year goals stick, try my countdown to the new year below that will set you up well to achieve whatever goal you have in mind. Also, I have a bonus technique for how to get back on the horse after a setback. It's called implementation intentions, and using this simple technique will get you past the hurdles and keep you on the path towards success.
COUNTDOWN TO A SUCCESSFUL NEW YEAR For these last three days of 2023, spend a little time each day doing something to ensure you end the year on a high note and enter 2024 with values-based intentions.
3) December 29: Declutter your home to declutter your mind
Spend 30 minutes today, December 29th, decluttering an area of your home. Decide what you can donate or give to others, and what to trash to make room for a more organized, tidy environment (and mind). Clutter floods the mind with excess stimuli that can have negative psychological effects, so tidy up and notice how it also. “cleans” up your mind!
2) December 30: Express gratitude to others
On December 30th, reach out to 5 people who have made a positive difference in your life this year and/or who you are thankful for. Through text, email, phone or in person, tell them why you appreciate them and one thing you will commit to doing to improve your relationship with them. Maintaining important social relationships is crucial to our well-being, and even just experiencing gratitude can be beneficial!
1) December 31: Set your intentions for the year ahead
Finally, on new year's eve, set your top values-based intention (a goal that is tethered to one of your top values) for the new year and visualize how you will feel when you reach this goal. Consider potential barriers that might get in the way, and then make a plan on how you will problem-solve each barrier. Step into the new year with confidence and your head held high (and a plan of attack for when something might derail you), and you'll be one step closer to achieving your goals!
BONUS TIP: IMPLEMENTATION INTENTIONS Once you consider the potential barriers that might get in the way from 1) above, create a series of specific if...then statements that essentially give you a recipe for getting over each barrier.
Here are some examples (and notice the high level of specificity you should have to ensure this works effectively):
New Year Goal: To stop procrastinating on work projects
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Barriers:
Implementation Intentions:
Here's the key. These implementation intentions have to be highly specific because when you experience the setback, you'll already be emotionally and cognitively taxed. That's not the time when best decisions are made. Having these written down in advance means that when you encounter these barriers, you'll simply just need to reference your "recipe" and follow through.
That's it! And feel free to download the following graphic to create your own implementation intention recipe cards.
I'll leave you with this final thought. It takes an average of 40 days to make a big behavioral change or to replace a bad habit with a healthier one. Instead of being disappointed in setbacks, start expecting them, give yourself grace, and arm yourself with a plan when (not if) these setbacks happen.
Happy new year and cheers to your health!
Warmly, Judy.
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About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage.?An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.