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Avoiding the Same Old Mistakes That Prevent Us from Keeping Our New Year's Resolutions

by

Tracy L. Jackson, PhD, MSW

What is your New Year’s resolution for 2011?  This is a common question often asked when the new year is approaching.  New Year’s resolutions are a tradition where many people will set goals in hopes of sticking with them to see the end results of their hard work.   This custom goes as far back as 153 B.C.1 A Roman king, as legend tells it, had two faces; one face that looked to the past and the other that looked to the future. 

At the end of the year, one may reflect on the resolutions that were made but not accomplished.  However, an approaching new year is an opportunity to excitedly look ahead to, once again, attempt to accomplish those resolutions and even add new ones to the list. Some of the most common resolutions found on USA.gov include:2

·         Starting an exercise program

·         Giving up cigarettes

·         Getting a new job

·         Going back to school

·         Drinking less alcohol or quitting altogether

·         Traveling

·         Reducing our stress

·         Lending a hand by volunteering

·         Improving our diet

·         Getting out of debt

·         Saving some money

By the time the end of January rolls around, many individuals have already given up on accomplishing goals for the new year.  According to an online survey of 1,000 participants, 98 percent of the participants revealed not keeping their resolutions.3 There are many reasons to deter one from keeping New Year’s resolutions.  So before setting out to make those resolutions, it is important to understand why most people fail to keep them.  This will help create realistic goals for the upcoming year that are easier to keep.

Reasons for Not Keeping Resolutions

With the excitement of the new year, some may set unrealistic goals or resolutions.  According to Harvard Medical School, the reasons why many fail to keep New Year’s resolutions are due to setting too many lofty and vague goals.4 Some often make the mistake of creating a list of goals instead of starting out small with one or two goals to work towards.  The list of goals can also be too vague, such as planning to exercise more, or too lofty, such as setting an exercise goal of jogging two miles daily.

Another reason preventing people from sticking to those goals for the new year is that they are not being sincere enough about accomplishing these goals.  Albert Bandura, who created the self efficacy theory that individuals who believe in their capabilities are able to successfully complete a task or behavior,5 explains that people often feel compelled to make these resolutions even though they have no interest or desire to achieve them.6 Not having the passion or desire to accomplish a goal can easily set one up for failure and become discouraged.

Tips for Keeping Resolutions

To avoid the yearly routine of not meeting New Year’s resolutions, here are some simple and reasonable suggestions on ways to set resolutions and keep them:7,8,9

·         Make attainable goals.  Choose goals that are realistic and achievable.  They should be short-term goals that will eventually turn into long-term goals. This will prevent you from becoming too overwhelmed. For example, a goal is set to lose weight. Instead of setting a goal of losing 50 pounds in 3 months, aim for losing 10 pounds in periods of 1 to 2 pounds per week.  Once you have achieved the 10 pounds, this may encourage you to accomplish the long-term goal of losing 50 pounds.

·         Plan in advance.  Experts advise not to set your resolutions on New Year’s Day. Plan to make resolutions far in advance to avoid feeling rushed and stressed to make commitments you will not be able to keep.

·         Devise an alternative plan. Developing an alternate plan can help keep one focused. When there is temptation to give up, rely on coping skills such as calling on a friend, practicing positive self talk, and visualizing attaining your goals. These skills can help deal with any roadblocks that may arise.

·         Share your resolutions with others. By sharing goals with others, this can help you remain motivated.  These individuals can help encourage you and provide positive and constructive feedback as well as provide suggestions to help you keep up with your progress.

·         Reward yourself for your accomplishments. Celebrate both small and large successes. Make sure the rewards are smart and do not interfere or hinder your current accomplishments.

In conclusion, it is common for most Americans to fall short of their New Year’s resolutions. Feeling pressured to make a list of resolutions before the new year can easily result in failure. Also, setting goals that are vague and unrealistic can cause disappointment. By making a serious commitment and taking small steps, reaching these resolutions can become realistically attainable.

References:

1. G.R. Blair. “The History of New Year’s Resolutions”. EzineArticles.com (2007).
2. USA.gov, Popular New Year’s Resolutions.
3. P. Jaret, “New Year, New Hope,”  Health no. 12 vol. 1 (1998). Retrieved from Ebscohost database.
4. “How to Keep Those New Year’s Resolutions,” Harvard News Letter, vol. 31 no. 6 (2006 ).  Retrieved on November 17, 2010 from Ebscohost database.
5. Rebecca Donatelle,  Health: The Basics, 8th Edition (San Francisco: Pearson Benjamin  Cummings, 2009).
6. P. Jaret,
7. L. Lioe, “Tips For Making and Keeping New Year’s Resolutions,” EzineArticles.com (2008).
8. J. Schwartz, “How to Keep Up With Those New Year’s Resolutions: Researchers Find Commitment is the Secret of Success,”  University of Washington News.
9. J. Tresca, “10 Tips for Keeping Your New Year’s Resolutions ” About.com.