Setting and Keeping New Year’s Resolutions

Resolutions… Are rarely kept, yet most of us make them every year. Start as good intentions, but can end up making you feel guilty and inadequate if you do not keep them. Can be kept! There are ways!

Speed Bumps Do not give up. Do not try to change everything at once. Set one or two goals at a time. Keep a positive outlook. Keep things in perspective. Learn by looking at your past. Try to understand why you may have failed in the past.

Are You Ready to Change? I am maintaining my current health status. I believe my efforts are working. I am making on-going efforts to change. I am thinking about changing and have a plan. I an thinking about changing, but have no definite plans. I am thinking about changing but don’t know how. I am thinking about making some changes, but am not sure I can. I am thinking about making changes, but not right now. I understand my risks, but do not plan to change my behaviors. I do not need to change anything, and I do not plan to change anything.

Eliminate Excuses Be creative about finding time. Think ahead about possible interruptions to your program and plan to minimize or avoid them. Find a buddy for support. Set realistic goals. Be sure that you are ready to commit before you start. Ask for help when needed.

Alternative Resolutions Give at least one compliment every day. Smile at a stranger. Do not judge others. Believe in yourself. Get organized. Volunteer. Recognize and appreciate what others do for you. Do not gossip behind other’s backs. Concentrate on the good, not the bad.

Wording Your Resolution Example: To Eat Healthier Instead of: “This year, I’m going to eat better.” This forces you to think of it as something you MUST do, not WANT to do. Try: “This year, I’m going to focus on finding healthy foods I enjoy.”

Be Specific, Measurable, Positive Set a specific target your mind must focus on. I will eat a piece of fruit at breakfast and lunch. Be Measurable Set a specific target date or time. I will exercise 30 minutes 3 days a week. Be Positive Do not focus on bad behaviors. I will choose fruits as snacks. Instead of “I will not eat chocolate.”

6 Success Strategies Use the 1-3-5 System. 1 “What” – What is your resolution? 3 “Whys” – Why you want to accomplish it? 5 “Hows” – How are you going to achieve it? Make challenging, yet realistic goals. This will take some trial and error. It is important to note that no resolution is set in stone. Make them flexible.

6 Success Strategies Write down your resolution and post it where it is visible. Helps to clarify what you want to do. Reinforces your commitment. Break down long-term resolutions into smaller, short-term action steps. Smaller action steps are much more manageable and less overwhelming.

6 Success Strategies Seek Support. Celebrate milestones along the way. Listen to individuals who have accomplished your goal. If they can do it, so can you! Celebrate milestones along the way. Set up a reward system. Purchase non-food rewards such as shoes, new workout clothes, a new pedometer, etc.

Understand What Motivates You Task-Oriented persons are motivated by success and challenging tasks. People-Oriented persons are motivated by support and being surrounded by friends.

Resources Weight Control Information Network, http://win.niddk.nih.gov/ State Tobacco Quitline Information, 1(800)-QUITNOW or http://smokefree.gov/ Physical Activity Information, www.cdc.gov/nccdphp/dnpa/physical Exercise Information from the American Council on Exercise, www.acefitness.org