If you only do one thing in 2023, avoid making resolutions. Typical fitness and nutrition firms advertise a “New Year, New You” (cringe) or a “New Year, Better You,” but we believe you don’t require a rebrand. The resolution is correct.
Why are New Year’s Resolutions Obsolete?
The societal discussion has shifted, and most individuals are no longer interested in making broad pledges or commitments that result in broken promises. You don’t have to delay until January 1st to making a difference in your life. Every day is a new chance to make tiny, good improvements in your life.
Resolutions are Designed to be Broken
This makes us wonder why you would commit yourself that you are likely to breach? Why would you want to set a goal when your success odds are slim?
Diet Culture may be Perpetuated via Resolutions
The word “New Year’s Resolution” screams lose weight, exercise more, and you’re not enough as it is. New Year’s Resolutions enhance the frequency with which people worry or feel poorly about their bodies. In fact, over one-fifth of individuals who felt poorly about their bodies said that New Year’s Resolutions exacerbated their difficulty with body image. It’s worth noting that the same research found that the youngest Americans, who we know are the most inclined to make resolutions are also the most likely to have negative body views.
Social media may feed these negative body image thoughts while fueling the desire to make life-changing changes. The name “resolution” and the press surrounding this hashtag on social networks imply that you must make up for any weight acquired over the holidays or exercises missed in favor of social engagements. Instead, we advise you to indulge mindfully and relax when necessary.
What Should be Our Focus?
This solution is straightforward: slowing down, fostering mindfulness, and adjusting our goals to where we are now to go where we want to go. We’re looking at health from a different angle. If losing weight is your aim, avoid the scale and gauge your “success” by how you feel. Choose exercise that feels good to your body instead of simply adding “workout” to your daily checklist. Find meaning in your actions and concentrate on developing strong habits. Minor differences accumulate over time. A delayed approach to goal achievement through habit change works in theory. However, in reality, no single strategy works for everyone, and determining what works for you may require trial and error.
Why Choose a Habit Over a Resolution? Isn’t it the same thing?
Habits and resolutions are not interchangeable. What is the significance of this? The adaptable, fluid, adjustable, and less limiting character of employing habits works, even if it takes a little longer. Resolutions aren’t always measurable. ‘I want to be healthier,’ or ‘I want to be happy,’ people say. But those are hazy concepts, and it’s difficult to discern if you’re making progress.
Resolutions are frequently overly ambitious. For example, people set a year aside to lose the extra weight or pay off substantial debt. Then, they put off working on those goals because there are no short-term targets. Instead, we all believe that shorter, more manageable goals should be prioritized. While developing stable, regular habits is complex, evidence suggests that adopting modest steps rather than making unrealistic, sweeping changes can increase your chances of success.
How to Form Good Habits This Year
Select a Goal
Resolutions usually lead to a larger aim. You can attain the same goal by changing your habits, but your approach will differ. Choose a long-term objective that you believe will improve your life. “Becoming more active” is an example of a popular desire. In principle, you could resolve to go to the gym at 6 a.m. five days a week. While this may work for a short time, it is certainly unsustainable, and after a few days of sleeping late or dealing with ill children, you may give up. Instead, connect with a deeper motivation and chart a clear course.
Determine Your Why
Willpower is the primary motivator behind resolutions, and when a stimulus diverts your attention away from the goal, poof! So say goodbye to your resolution. Instead of relying solely on willpower, establish a compelling motivational cause, or “why,” to drive habit change. This desire will fuel you during difficult times, and you’re more likely to attain your end objective if you have a stronger connection to the outcome. Connecting to your “why” regularly is a terrific method to keep your motivation going.
Make Your Objective SMART
Once you’ve identified the driving force behind your overarching goal, use SMART goals to narrow in on a particular and measurable path to attaining it.
If you’re not familiar with the acronym, it stands for:
Specific: Your aim should answer the following questions: Who? What? Where? When?
Measurable: Include time and any pertinent metrics. Measuring a goal allows you to track your progress and identify areas where you need assistance.
Attainable: Begin where you are. It’s perfectly fine to dream big (please do! ), but selecting a goal within your reach within a particular time frame (while pushing you somewhat outside your comfort zone) is more realistic.
Relevant (and attainable): Make sure your aim aligns with your why.
Time-bound: Establish a deadline or timetable.
Make Minor Habit Changes
Over time, minor adjustments add up to major changes. “Start small” may appear to be banal, pointless counsel, but the cumulative nature of little habits is evident, and you may use these habits to reach your SMART objective gradually. Each habit, whether it’s planning your breakfast or lunch for the next day before going to bed, writing for two minutes when you get up, or having a glass of water before a cup of coffee, can contribute to a more significant end objective. Once you’ve established a few minor, positive behaviors, you’re more likely to see long-term results. In contrast, habit change is also incredibly personal.
Prepare for Setbacks and Shifts in Priorities.
Behavior change rarely takes a straight line. Expect difficulties and barriers. Making mistakes is a necessary part of the process. So, if you miss a few gym days or eat more than expected, don’t label yourself a failure. Talk to yourself with kindness, and use this to learn more about yourself and how you may improve in the future. Recognize that changing habits is difficult. While consistency is important, it is not always possible. When you deviate from your plan, return immediately back to it or find a new way forward. Similarly, objectives vary. Try to not be too hard on yourself if you’ve gotten halfway but wish to go in a different route.
Kim’s Final Thoughts…
When something is new or challenging, it is usually beneficial to seek guidance from someone with experience in the industry. This can include a friend or family member providing personal input and consulting with a licensed expert such as a therapist, personal trainer, or registered dietitian. A new method or point of view may be exactly what you need.
