New year, new you: Embracing the power of resolutions

Hey there friends, and Happy 2024! As the New Year rolls around, it’s like the whole world gets a fresh start. Feels great, doesn’t it? This is the time when New Year’s resolutions come into the spotlight. While it’s true that not all researchers are on board with the idea of resolutions – some argue that they set people up for disappointment – there’s something undeniably powerful about the notion of a personal reboot. So, let’s discuss why embracing this unique moment in time (also known as a “bright line point” by researchers and scientists) can indeed be a powerful catalyst for change, leading us toward happier, healthier paths.

The power of a “clean slate”

The allure of a clean slate lies in its psychological impact. The Wharton School’s study on temporal landmarks suggests that these moments (like New Year’s Day) act as mental reset buttons. They give us a chance to step back, reflect, and approach life with renewed vigor. This is partly due to the “fresh start effect,” a term coined by researchers Dai, Milkman, and Riis, which explains how temporal landmarks can motivate our aspirational behavior. Essentially, a bright line point creates a tangible distancing from past failures, making our goals seem more attainable.

Craft flexible, resilient goals

The key to effective New Year’s resolutions is to set goals that are resilient, flexible, and forgiving. This approach is crucial for maintaining motivation, especially when faced with setbacks.

But how do we make the most of this opportunity? Here’s where smart goal setting comes in.

• Be specific and realistic: Instead of vague goals like “get fit,” aim for specific targets like “walk briskly for 20 minutes a day.” This approach, according to a study in the American Journal of Health Promotion, significantly increases the chances of success.
• Positive language: Instead of saying, “That’s it. I’m going to stop eating cookies before bedtime,” state your goal in the affirmative: “I’m going to eat a healthful dinner after work, and then drink only herbal tea in the evenings.”
• Break it down: Large goals can be overwhelming. Reduce them down into smaller, manageable tasks. Research suggests that this not only makes the goal seem more achievable, but also provides regular landmarks of accomplishment – always cause for celebration!
• Adopt a growth mindset: Dr. Carol Dweck’s research on mindset (check her out – she’s amazing!) reveals that embracing a growth mindset – the belief that abilities can be developed – is crucial for overcoming challenges. When goals are seen as a path to growth, setbacks become part of the learning process.

Track your progress

Keeping tabs on your progress is essential. It’s not just about ticking off days on a calendar; it’s about celebrating small victories, staying motivated, and keeping your eyes on the prize.

• Journaling: Write down your progress. This not only keeps you accountable, but also lets you reflect on your journey and the progress you’ve made. And if you want to head down a fun rabbit hole, google the ways in which handwriting your goal aids in affixing it into the prefrontal cortex of your brain. Interesting stuff – at least for nerds like me!
• Tech assistance: As you may know, I’m a big fan of harnessing the power of tech. There are almost countless apps or digital tools available (many of them free) to track your progress. They can be great reminders of your goals, while simultaneously providing a visual representation of your achievements.

When goals get derailed

It’s normal for life to throw curveballs that can derail our goals. Example: You’ve decided to eat more healthfully, but your Great Aunt Ethel arrives for a visit, bringing along her famous homemade holiday kugel, which you love a whole heckuva lot more than the vegetables in your fridge. Personally, I’d eat the kugel! The key is not to see this as failure, but as a part of the journey. Here’s how to keep things in perspective:

• Flexible mindset: It’s okay to modify your goals. Life changes, and so can your resolutions. This flexibility can make your goals more attainable and less intimidating.
• Reframe your viewpoint: Instead of an all-or-nothing approach, see your resolution on a spectrum. Every effort you make, no matter how small, counts.
• Don’t beat yourself up: If you slip up, don’t give up. Each day is a new opportunity to restart. As found in a study published in the Journal of Clinical Psychology, persistence is a key factor in achieving New Year’s resolutions. Furthermore, research by psychologist Kelly McGonigal shows that treating yourself with compassion, rather than self-criticism, increases the likelihood of returning to your goals.

Embrace support

You don’t have to go at it alone. Sharing your goals with friends or family can provide a support system.

• Find a resolution buddy: Having someone to share your journey with can keep you incentivized and accountable. And when you’re experiencing a setback, sometimes just talking about it can reignite your motivation.
• Seek inspiration: Join online communities or groups that share similar goals. Seeing others succeed can be a great motivator. (Helpful bonus tip: Stay away from the naysayers! They will wear you down.)

Celebrate milestones

Ultimately, New Year’s resolutions are less about the destination and more about the journey. It’s a process of continuous learning and adapting, and celebrating small wins along the way will remind you of the progress you’ve made. I like to think of it as the pause you make when you’re climbing a hill. It’s nice to stop, breathe deeply, and take a look at the beautiful view!

• Reward yourself: Set up small rewards for reaching milestones. It could be as simple as a movie night or a play date with your favorite friend, or a nature hike at your local park.
• Reflect on your progress: Regularly look back at how far you’ve come. It’s a great morale booster. While you’re at it, take time to do a little pondering. What’s working? What isn’t? Use these insights to tweak your approach.

Play the long game

New Year’s resolutions aren’t just about the immediate year. They can be stepping stones to long-term change.

• Year-round resolutions: Don’t limit the idea of improvement to the beginning of January. Carry the spirit of resolutions throughout the year.
• Build on past successes: Use each year to build on the successes of the previous one. What are you proud to have accomplished in 2023? It’s a journey of continuous improvement.

And so, my friends, while New Year’s resolutions might be a topic of debate among experts, the concept of a fresh start serves as a powerful motivator for many – me included. You’ve probably figured out that I sit firmly on the “pro” side of the debate. I believe they can work for us. By setting realistic goals, tracking progress, and being flexible and kind to ourselves when things don’t go as planned, we can use these resolutions as effective tools for personal growth.

As we ring in the New Year, let’s embrace the opportunity to start anew and take our first steps on a happier, healthier path. Keep in mind that it’s not about being perfect; it’s about making progress and learning along the way. Here’s to embracing the power of new beginnings and making the most of our resolutions. Happy New Year!

Please send me suggestions for future topics, as well as your feedback/questions on today’s article. Plus, I’d love to hear about your New Year’s resolutions! See you next time.