We could have predicted the top resolutions for this year, as measured by a
commissioned Harris Interactive poll conducted in December among 3,036 U.S.
adults: lose weight (21 percent), improve finances (14 percent), exercise (14
percent), get a new job (10 percent), eat more healthfully (7 percent) and stop
smoking, manage stress better and improve a relationship (5 percent each).
Making all those changes sounds good to us, too. Unfortunately, New Year's
resolutions are notoriously difficult to keep, and only about 40 percent of us
are still holding onto them in July, says John C. Norcross, PhD,
professor of psychology at the University of Scranton and author of the new
book Changeology: 5 Steps to Realizing Your Goals and
Resolutions.
Don't be dissuaded, though. In a study published in the Journal
of Clinical Psychology, Norcross compared people who wanted to
change their behavior and made a resolution to do so ("I'm going to talk
to my mother-in-law, whom I haven't spoken to in five years"—a real
resolution) with people who were equally keen to change their behavior yet
hadn't put it into resolution form ("I really wish my mother-in-law and I
still talked to each other."). After six months, only 4 percent of the
non-resolvers had made the change, which makes the 40 percent of successful
resolvers look pretty impressive. As Norcross says: If you make the shift from
wanting to trying, you're 10 times more likely to succeed.
We've
identified some reasons why people might fail—but have also included
research-backed strategies for how to make this year's resolutions (finally!)
stick
Lose Weight
Make it stick: People tend to think
about "losing weight" and "exercising" as two separate
resolutions, says Norcross (click to the third slide). While he says science
used to advise putting energy into tackling one behavioral change at a time,
newer research from the
University of Rhode Island has shown that combining two related resolutions
(exercise more + lose weight, stop smoking + manage stress, save money + stick
to a budget) makes it more likely you'll stick to both.
Don't be dissuaded, though. In a study published in the Journal of Clinical Psychology, Norcross compared people who wanted to change their behavior and made a resolution to do so ("I'm going to talk to my mother-in-law, whom I haven't spoken to in five years"—a real resolution) with people who were equally keen to change their behavior yet hadn't put it into resolution form ("I really wish my mother-in-law and I still talked to each other."). After six months, only 4 percent of the non-resolvers had made the change, which makes the 40 percent of successful resolvers look pretty impressive. As Norcross says: If you make the shift from wanting to trying, you're 10 times more likely to succeed.
We've identified some reasons why people might fail—but have also included research-backed strategies for how to make this year's resolutions (finally!) stick
Make it stick: People tend to think about "losing weight" and "exercising" as two separate resolutions, says Norcross (click to the third slide). While he says science used to advise putting energy into tackling one behavioral change at a time, newer research from the University of Rhode Island has shown that combining two related resolutions (exercise more + lose weight, stop smoking + manage stress, save money + stick to a budget) makes it more likely you'll stick to both.
Make—and Save—More
Money
Why it's tricky: Personal savings rates are up (slightly), and
(slightly) more Americans are feeling financially better off than worse
off. Yay, right? Well, keep in mind that companies plan to offer raises of just 2.9 percent in 2013,
according to the U.S. Compensation Planning Survey and research by the
compensation consulting firm Mercer, which barely keeps up with inflation. And many
Americans are still making up for losses sustained over the past few years.
Make it stick: Never say "can't." A study in the August 2012 Journal of Consumer Research looked at the power of language when we're trying to talk ourselves out of something. When participants framed a refusal as "I don't" (for example, "I don't waste my money on expensive lunches") instead of "I can't", they were more successful at resisting temptation.
Make it stick: Never say "can't." A study in the August 2012 Journal of Consumer Research looked at the power of language when we're trying to talk ourselves out of something. When participants framed a refusal as "I don't" (for example, "I don't waste my money on expensive lunches") instead of "I can't", they were more successful at resisting temptation.
Work Out
Why it's tricky: While health club attendance surges 30 to 50 percent at the start
of the year, it's usually back to normal by March, according
to data from the International Health, Racquet & Sportsclub Association.
It's also hard to incorporate exercise into a busy life: Norcross himself
admits that his resolution is to exercise five times a week—usually not a
problem, but will be a major challenge when he's traveling.
Make it stick: Research has shown that "self-monitoring" (a clinical term for charting or recording your progress) increases the probability of you keeping your resolution. This is due to the Hawthorne effect, which causes us to try harder when we think someone is keeping an eye on us. Try MyFitnessPal, a tracking app that's a streamlined upgrade of the paper fitness diary.
Make it stick: Research has shown that "self-monitoring" (a clinical term for charting or recording your progress) increases the probability of you keeping your resolution. This is due to the Hawthorne effect, which causes us to try harder when we think someone is keeping an eye on us. Try MyFitnessPal, a tracking app that's a streamlined upgrade of the paper fitness diary.
Get A New Job
Why it's tricky: By the end of 2010, it took unemployed people on average 10 weeks to land a new
job, or 20 weeks to give up looking (that's double the amount of
time it took job seekers to find something or give up in 2007).
Make it stick: One of the major revelations in Changeology is that confidence is a big predictor of success: In this case, you need to not only believe that there are appealing jobs out there for you but also that you can realistically continue your search even when things aren't looking up.
Make it stick: One of the major revelations in Changeology is that confidence is a big predictor of success: In this case, you need to not only believe that there are appealing jobs out there for you but also that you can realistically continue your search even when things aren't looking up.
Eat Healthier
Why it's tricky: Only 33 percent of adults eat the recommended daily amount of
fruit, and only 27 get enough vegetables, found surveys from the
U.S. Centers for Disease Control and Prevention.
Make it stick: Start by satisfying your afternoon munchies with an apple instead of a cookie. If you do this 10 times in a row, you'll actually start to crave the fruit at that time of day, advises Susan B. Roberts, PhD, a Tufts University professor of nutrition as well as professor of psychiatry. This strategy has worked for many of the out-of-control snackers in the weight loss groups she's led.
Make it stick: Start by satisfying your afternoon munchies with an apple instead of a cookie. If you do this 10 times in a row, you'll actually start to crave the fruit at that time of day, advises Susan B. Roberts, PhD, a Tufts University professor of nutrition as well as professor of psychiatry. This strategy has worked for many of the out-of-control snackers in the weight loss groups she's led.
Stop Smoking
Why it's tricky: It takes the average smoker
five to seven attempts to kick this habit for good, says Norcross.
Make it stick: Smokers, take heart—Norcross has studied change for more than 30 years, and despite cigarettes' addictive pull, his data shows this resolution is not harder (or easier) to stick to than any other. The thing to remember, he says, is that every smoker lapses. He adds that one study showed that 71 percent of successful resolvers claimed their first slip actually strengthened their efforts.
Make it stick: Smokers, take heart—Norcross has studied change for more than 30 years, and despite cigarettes' addictive pull, his data shows this resolution is not harder (or easier) to stick to than any other. The thing to remember, he says, is that every smoker lapses. He adds that one study showed that 71 percent of successful resolvers claimed their first slip actually strengthened their efforts.
Manage Stress Better
Why it's tricky: We don't know how to give
ourselves a break, even when we deserve it. In 2010, Americans neglected to take 424 million paid vacation days
that were due to them.
Make it stick: This resolution is so vague, it basically sets you up for failure, says Norcross. In fact, it's pretty close to wishful thinking, which, as Norcross mentioned, has only a 4 percent chance of success. Find a strategy that helps you achieve your overall goal (for example, meditating more, drinking less, using your vacation days) and then figure out a way to measure it. One of Norcross' colleagues has taken this to heart: He's resolving to "sit less" this year, so he's tracking the percentage of computer time he spends sitting versus standing or using his laptop on the treadmill.
Make it stick: This resolution is so vague, it basically sets you up for failure, says Norcross. In fact, it's pretty close to wishful thinking, which, as Norcross mentioned, has only a 4 percent chance of success. Find a strategy that helps you achieve your overall goal (for example, meditating more, drinking less, using your vacation days) and then figure out a way to measure it. One of Norcross' colleagues has taken this to heart: He's resolving to "sit less" this year, so he's tracking the percentage of computer time he spends sitting versus standing or using his laptop on the treadmill.
Improve a Relationship
Why it's tricky: You can't force the other
person in the relationship to make the same resolution.
Make it stick: Find specific ways by which you can strengthen your connection, says Norcross. Instead of resolving to, say, talk to your young son more, do what one of his successful study participants did: Resolve to spend 10 minutes a day with your son before bed.
Make it stick: Find specific ways by which you can strengthen your connection, says Norcross. Instead of resolving to, say, talk to your young son more, do what one of his successful study participants did: Resolve to spend 10 minutes a day with your son before bed.
4 Characteristics
of the Perfect Resolution
- Want it
for yourself. Don't choose a resolution because someone else wants you to
change, or because you think you should do it. In
general, the mind-set of self-improvement—that there's something wrong
with you that needs to be fixed—is not constructive. New Year's
resolutions should be about being good to yourself.
- Be
specific but flexible. The steps to achieving your resolution are
important because they give you something specific to do and monitor. But
leave room to revise these steps if they turn out to be unsustainable or
don't lead to the benefits you expected.
- Get
support. Sometimes we equate New Year's resolutions with personal
willpower, but you don't have to achieve your goals alone. What
information or resources do you need? Who can help you? Can you find a
group that supports the change you want to make?
- Focus
on the why before the what. Before you commit to your
resolution, make sure you appreciate the big-picture goal that's driving it.
What do you want in your life? What would help you achieve better health
and greater happiness?
Source: oprah.com
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