Every single year, we do it again: New Year's resolutions. And every single year, we give up after a few weeks. But not this time! Because we give you insight in why your brain is to blame, and how you can change this to finally reach your goal.
Over and over again...
Every year about 80% of the Dutch population makes New Year's resolutions. Weight loss, less stress and more exercise are among the top ten. About 80% of them are convinced they will reach their goal, when actually 95% of them quit after a few weeks. (those who often hold out are the elderly). Yet, almost everyone makes tries again with the same resolutions the next year. Why? Because it has become a tradition and it makes us feel good: new year, clean slate.
False hope syndrome
When we fail to reach our goal, we have the tendency to blame the circumstances. Or we convince ourselves our resolution was too difficult. When we reach our goal we believe this is due to our own qualities or the help of others.
Furthermore, it seems that people who succeed often made their New Year's resolutions for the first time, while those who fail keep making the same resolution several years in a row. This is the false hope syndrome: Every single year we are convinced things will be different: we are not going to quit and we are going to work even harder!
Our brain is to blame
A common tip to stay motivated is to share your New Year's resolutions with others for support and group pressure. But, that might not work at all!
The compliments we receive from others make us feel good, proud and strong. Exactly those feelings can decrease the chance that we keep up with our resolution. Normally, a lot of work has to be done to reach a goal. Only after the goal is reached, we get a sense of success. That sense of success is what keeps us going in the long run. Receiving compliments gives us that same sense of success, before we have reached our goal and before we have done all the hard work. Our brain plays tricks on us.
Furthermore, our perception of the unsatisfactory situation that led to the New Year's resolution changes. That tight fitting dress that made you decide to lose weight this year, is now considered not so tight anymore or to ugly to wear anyway. And this changed perception affects our motivation. If something is valued positive by orhers, it often feels like it is already reality.
This year will be different
As mentioned above, seniors are more successful in reaching their resolutions. What can we learn from them?
1. Keep it small and realistic
Why six New Year's resolutions? One is more than enough! Why lose 24 pounds this year? More fun is losing 2 kilos every month!
2. Keep it concrete
"I want to exercise more". What does this mean? How are you going to do this? Be concrete: Starting January 2nd, I take a 45 minute run outside on Wedsnesday at noon, and do an online training on Friday morning, no matter what. I am now blocking my agenda for this.
3. Start anytime
Why wait until January 1st? You can pick up any time including today.
4. Sinning is ok
So you've sinned, so what? You can pick up your hard work any time. Consider it a small bump down the road and move on. One evening of going craxy on the chocolate does not prevent you from eating healthier for the rest of your life, right?
5. Willpower is a muscle that becomes exhausted
In most cases New Year's Resolutions have a long term focus. Losing weight is not something that happens overnight. Therefore, we need a lot of willpower for a long period of time. Willpower is like a muscle. It can get tired after a while. That is why you need an emergency plan:
- Cover yourself
Write down your three biggest obstacles in reaching your goal and how to tackle them.
- Seek support
It may not be a good idea to tell the whole world about your resolutions, but some support can help. Tell your close friends about your goal and what you need from them. Ask them to help you.
- Measure your progress regularly
Measuring your progress helps to stay on track and make adjustments if necessary. Rather to notice a slight weight gain after a week, than find out after three months that you have gained ten pounds.
- Reward yourself
Reward yourself by feeling proud and by accepting those feelings of success! Often we are so focussed on our external goal, that we totally forget about our mental and emotional wellbeing. Reward yourself by paying attention to that.
Create your own health!©
