New Years Resolutions

THE PSYCHOLOGY OF THE NEW YEAR'S RESOLUTION

As January approaches, millions of people begin the annual ritual of New Year's Resolutions. Memberships at health clubs and diet programs soar in the weeks following new years. Indeed, sales of chocolate and alcohol decline, replaced by healthier food and drinks. People take a long, hard look at their spending habits as they sort through the bills coming in January's mail. "Time for a new beginning" is the message promoted by news media.

Yet despite all this hype, most people will fail at their resolutions. By February, most New Year's resolutions will be no more than a dim memory. How can such strong determination fizzle out so quickly, and what can we do to increase the likelihood of permanent positive change?

THE PSYCHOLOGY

During the month of December people tend to overindulge in eating, drinking, spending money and neglecting exercise. Rather than moderate these behaviours, we promise ourselves that after the holiday season is over, we will definitely take control. In the meantime, we give ourselves permission to overindulge without guilt. At this point we feel confident about our New Year's resolutions because we have not yet confronted any prolonged physical deprivation or discomfort.

However, a few weeks into the new discipline, our appetites have returned, and we start to feel deprived. At this point we are most at risk for reverting back to old behaviours. Soon we start rationalizing that this is not a good time of year as cold weather and numerous obligations get in the way. When spring comes, we'll really get into shape. Thus, we make another promise to ourselves, and now free of guilt, put off habit change for another few months. Chances are that when spring arrives, we will have another temporary surge of motivation, only to abandon it within a few weeks.

Why do people abandon their resolutions? One reason is that we become discouraged when results don't come quickly enough. Behavioural change requires sustained effort and commitment. Forcing yourself to get off your cozy chair to exercise is often difficult when you're tired. And of course, it's easy to procrastinate until tomorrow, so that you can rationalize not disciplining yourself today.

TIPS;

MAKE YOUR RESOLUTION STICK

• Be realistic: The surest way to fall short of your goal is to make your goal unattainable.

• Plan ahead: Don't make your resolution on New Year's Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31 arrives.

• Outline your plan: Decide how you will deal with the temptation to skip that exercise class or have one more cigarette. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your bad habit negatively affects your daily life.

• Make a "pro" and "con" list: It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help sticking to your goal.

• Talk about it: Don't keep your resolution a secret. Tell friends and family members who will be there to support your goal to change yourself for the better or improve your health.

• Reward yourself: This doesn't mean that you can eat an entire box of chocolates if your resolution is to diet. Instead, celebrate your success by treating yourself to something that you enjoy that does not contradict your resolution.

• Track your progress: Keep track of each small success you make toward reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated.

• Don't beat yourself up: Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each day, and take each day one at a time.

• Stick to it: Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months for it to become part of your personality. Your new healthful habits will become second-nature in no time. Keep trying: If your resolution has totally run out of steam by mid-February, don't despair. Start over again! There's no reason you can't make a "New Year's resolution" any time of year.

Fast Facts About Resolutions

• 63% of people say they are keeping their resolutions after two months

• 67% of people make three or more resolutions

• People make resolutions to start a new habit than to break an old one.