Resolutions for Change: Not Just a New Year's Thing
Written by: Katie Leboeuf, MA
CIGNA Behavioral Health
I admit it - I am a creature of habit. I like routine; I like knowing to some extent what each tomorrow is going
to bring. Sounds boring, but for me it brings great comfort. I guess you'd say I don't deal with or handle
change all too well. So you can imagine my angst as I walked into my favorite yoga class on Monday to find
our "normal" class size had swelled from 6 to 39. Where were all these people last week? Why the big interest
in my little slice of quiet yoga heaven? Ugh - I had forgotten - New Year's… and with that comes the tradition
of making resolutions. These people trespassing on my Zen time were here to get fit…they were hoping for,
gulp, change!
I gave up making New Year's resolutions a while back. I had grown cynical with myself for never following
through on my personal promises. Now, as I looked around the gym at all the new, expectant, hopeful
faces yearning to effect a positive change on their lives within the calendar of 2005, I had to realize
that maybe they were onto something. Maybe it was time I revisited the idea of a New Year - New Chance
resolution. I would never begrudge someone the attempt to make their tomorrows better, healthier,
happier - so why had I suddenly become the Grinch who stole New Years?
Right there, right then, on my yoga mat - I resolved to embrace 2005. I decided to join my 33 new yoga-mates
in their quest to fulfill personal goals and dreams. I suppose I'm not alone in this process during this time
of year. Approximately 100 million Americans venture down a well-traveled path paved with bold and sometimes
hastily conceived New Year's resolutions (Marlatt & Miller, 1998). It is a route covered with promises to
exercise more, lose weight, stop smoking, cut down on alcohol, eat a healthier diet and meet new people.
While goal setting is a powerful technique that can be practiced year round, it is obviously around the
New Years date that many people think most about what they want to change or accomplish. The end of the
year brings about a time for reflections and assessment of personal progress that has occurred during the
past year. The coming of a new year is seen as a fresh start and a time for deciding what needs to be changed
and where to go next. It is for these reasons that so many people make New Year's resolutions to accomplish
things such as: to exercise more (my beloved yoga), quit smoking, pay off debt, save more money, complete
projects, make more money, get organized, further education, lose weight, etc. The word 'resolution' comes
from the word 'resolve' which is "to make up one's mind or decide firmly", but simply making a decision to
change isn't enough to keep one motivated for long.
With this in mind, I had to ask myself - how do I break the cycle of breaking my personal resolutions?
A University of Washington study (1998) conducted by Elizabeth Miller, a former UW doctoral candidate
in psychology, and Alan Marlatt, director of the university's Addictive Behaviors Research Center, set
out to understand the factors that best predict success in keeping New Year's resolutions. The study
found that "resolutions are a process, not a one-time effort that offer people a chance to create new
habits." Marlatt, who has studied the subject for more than 20 years, suggests that to be successful
with your own resolutions you must: have a strong initial commitment to make a change, develop strategies
to deal with problems that will come up, and regularly track your progress. The more reviewing and
monitoring you do, the better you will do (Marlatt & Miller, 1998).
The requirements for achieving your New Year's resolutions are the same as achieving any other
goal you set. The following tips can help you successfully set and achieve your goals for New
Years or any day (SAMHSA.gov, 2004):
- Attitude: Start the process of change with a positive and healthy attitude. Make as
many of the resolutions "I will" commitments, as opposed to "I will not…"
- Be specific: When thinking about your goal, be as exact as possible. People
who set specific goals are more likely to succeed. For example, "I will attend yoga 2x
per week" instead of "I will exercise." Or "I will save 20 dollars each paycheck," rather
than "I will save money."
- Put it in writing. Write down exactly what you want to achieve and post it in a place where
you will see it every day. This will help remind you what you're working toward. When you write,
use positive terms. For example, instead of writing, "I will stop eating junk food" re-word your
goal in more positive terms, "I will give myself the gift of making healthy food choices."
- Set realistic goals. When you think about setting goals, make sure that they are within
your reach. Be mindful of your finances, schedule, and other personal affairs. Many people forget
to think about these important facts and, as a result, they set unrealistic goals for themselves.
- Develop an action plan. Create a timeline with steps toward your goal. Set deadlines for
each step and cross them off as you go. Sometimes just crossing things off and watching your list
get smaller can give you a sense of accomplishment and help you keep going.
- Believe in yourself. Stay positive about your progress. Share your goal with a friend or
family member and ask them to help keep your spirits up.
- Seek help. If your resolutions/goals attempt to overcome some of the more dangerous or
difficult behaviors such as smoking, drinking too much, drug abuse, etc., get help. Consult your
doctor or other health professional before trying it alone - there are experts out there who
have the knowledge and experience you will need to achieve your goals.
- Be flexible. Keep in mind that setbacks can happen. Don't become discouraged and give up.
Your hard work will pay off!
- Reward yourself. Acknowledge your achievements, even the small ones. Reaching a goal
takes hard work and you should be proud of your efforts.
At the end of the day (or year, depending on when you choose to set your goals) "the keys to making a
successful resolution are a person's confidence that he or she can make the behavior change and the
commitment to making that change," says Miller (1998). Further, it is important to again
remember, "resolutions are a process, not a one-time effort that offer people a chance to create
new habits." Even if people are successful, they need to follow-up on their behavior over the years.
Take credit for success when you achieve a resolution, but it is a mistake to blame yourself if you fail.
Instead, look at barriers that were in your way. See how you can improve your efforts for the next time
and figure out a more successful plan. Remember, behavior changes occur throughout the year, not only
at New Year's.
My next yoga class is Wednesday, and instead of keeping my fingers crossed for my usual class of 6, I'm
looking forward to it growing. Each new person added is a new person who has made a choice toward better
health and wellness and frankly, I think that is a pretty good thing - change and all!
Information in this document is taken from the resources cited and developed for use by the general public.
It is not intended as medical/clinical advice or treatment. Only a healthcare provider can make a
diagnosis or recommend a treatment plan. For more information about your behavioral health benefits, you
can call the member services or behavioral health telephone number listed on your healthcare identification
card. Further, any references in this material to other organizations or companies, including their Internet
Websites, is not an endorsement or warranty of services, information or products provided by those organizations
or companies.
References:
Healthy Living. (2004). How to keep up those New Year's resolutions. Retrieved on December
16,2004 from http://www.healthierliving.org
Marlatt, A. & Miller, E. (1998). How to keep up with those New Year's resolutions: Researchers
Find commitment is the secret to success. University of Washington Press Release.
Retrieved December 16, 2004 from http://www.washington.edu/newsroom/news
Press Release Newswire. (2004). Turn making New Year's resolutions into your year round goal
Achievement. World Wide Web Press Release Service. Retrieved December 16, 2004
From http://www.prweb.com/releases
Substance Abuse and Mental Health Services Association. (2004). Set healthy goals and help
your child do the same. Retrieved December 16, 2004 from http://family.samhsa.gov
