Healthy Resolutions: Tips for Reaching Your New Year’s Goals

January 2007 – Vol. 11, No. 1

Editors: Janet M. Pollard, MPH; and Carol A. Rice, Ph.D., R.N.

Ah, here we are again—a new year. The ball has dropped; the toasts have been cheered, and the resolutions have been made…and broken. Same story, different year. Many of us make the same resolutions over and over—this year we’ll lose weight, exercise more, eat better, stop smoking, drink less, quit caffeine,…—only to find that we can’t seem to achieve them. Why? And why did our neighbor succeed in losing 10 pounds last year or keep up with his/her daily walking program? Why? What’s their motivation? These are questions often asked by the general public, as well as scientists and researchers; and although the answer probably isn’t exactly the same for any two people, there are some ideas that do seem to work for many.

This issue of HealthHints will take a look at practical steps we can take to help us increase our chances for success at keeping our healthy resolutions. Whether your resolutions start in January or June, these tips may be just what you need to help you achieve your goals for better health this year…and next.

Where to Start: Begin with commitment & confidence

So where do we begin? Let’s start with a definition: “A New Year’s Resolution is a commitment that an individual makes to a project or a habit, often a lifestyle change that is generally interpreted as advantageous.”³ There are some key factors in this definition, the first of which is the word “commitment.” To be successful with your own resolutions, you have to have a strong initial commitment to make a change.⁴ Not thinking about making resolutions until the last minute, or reacting on New Year’s Eve and making a resolution based on what’s bothering you or is on your mind at that moment⁴ doesn’t allow you time to think through how you will proceed to keep your resolution. Making a change just because it’s New Year’s Day isn’t enough to keep you motivated for long.⁵

The great thing is, you can make a resolution at any time (not just New Year’s Eve or New Year’s Day). Consider right now your new beginning, and assess whether or not you’re ready to commit to a resolution. Consider this month your “processing” month—the time to consider your level of commitment and confidence in achieving your goal. Then plan and “go for it” next month. Decide if you are truly ready and willing to make the effort to kick a bad habit or start a healthy one. Confidence in your ability to make your set behavior change is another key to making a successful change.⁴ Lasting change means being prepared to make sacrifices.⁵ Making resolutions on a whim sets you up to break your resolutions.⁴ You must think through what you want to change and, with confidence, commit to the long-term process it usually takes to achieve change.⁶ Ask yourself these questions to help identify your commitment and confidence level:

Are you motivated to make long-term lifestyle changes that require some sacrifice?
Can you make this goal a priority, or are there major distractions in your life from committing to your goal?
Do you know how to change the behavior?
Do you have the knowledge required or know where to find the information needed?
Are you realistic about your goal?
Do you have family and/or friends who will support you?
Do you believe you can change your habits?
Are you willing to change your habits?
Do you have time to keep track of your progress?
Are you willing to look past former setbacks and keep working to resolve barriers to reaching your goal?
Do you view reaching your goal as a positive experience?
Do you believe achieving your healthy goal is a lifelong commitment?⁷

If you can answer yes to these questions, you are likely ready to make the necessary changes to meet your goal and maintain it. If you answered no to one or more of these questions, you may not be quite ready, and that’s okay. Explore what’s keeping your “no’s” from being “yes’s.” For instance, maybe it is a simple matter of timing; maybe you need to resolve another problem in your life right now instead of this particular goal. Or maybe you simply need to learn more about how to achieve your goal so you can have a plan and confidence in your ability to follow it. If you don’t know how to change your “no’s” into “yes’s,” try talking to a doctor, dietician, or support group with the knowledge to help.⁷

The remainder of this newsletter has other ideas to help you increase your chances for success in keeping your resolutions.

Establishing Your Resolution: Choose one, be positive, gain knowledge

One of the mistakes many of us make in setting resolutions is making too many resolutions at once. If you want to stop smoking, lose weight, and reduce stress—that’s great, but don’t try to do it all at once. Here are some things to think about when resolving to change a behavior:

Choose one. Choose one area of your health that you want to work on.⁹
Make it your own. Make sure you choose a resolution that is within your control and that you—not your family members or friends—want to make. When you attain your goal, your friends and family will benefit from your success as well.
Be realistic. Be realistic about what you can and will do and in what timeframe. Consider your finances, schedule, and personal affairs.¹⁰
Be positive. Frame your resolution positively. Don’t frame your resolution as an absolute, saying “I will never do X again.” It simply sets us up for failure.⁴ Think about what you can add to your life rather than what you will take away from it. For example, with a goal to lose weight, you need to reduce fats; however, instead of just saying you will eat lower fat foods, consider a goal of eating more fruit when you want a snack or an extra green vegetable at each dinner. This way, every time you snack or sit down for a dinner-time meal, you can see it as an opportunity to add something to your life rather than taking something away.¹
Avoid repeat resolutions. Avoid repeating a previous resolution in the same way. Try a different technique.¹¹ If you resolved to stop smoking or chewing tobacco “cold turkey” last year but didn’t, try resolving to get more information, support, join a stop smoking program, or this year. Consider doing more activity when normally you would smoke, or spend time with friends or family who don’t use tobacco. See the HealthHints newsletter “Tobacco Cessation” (PDF) for some ideas or motivation for quitting.

Make a Plan: Be S.M.A.R.T.

Once you’ve chosen your goal and learned how to go about it, it’s time to make a plan. Writing down your resolution and how you will attain it are key to success. A great way to do this is to use a S.M.A.R.T. – Specific, Measurable, Achievable, Relevant, Time-based plan.¹²

Specific — Be specific.¹⁰ Saying “I want to get in shape” is pretty vague. If your goal is to exercise more, don’t just say “I will exercise more.” Say, I will take three 10 minute breaks to walk around the building at work 5 days a week. (Yes, exercise can be accumulated in this way. See the HealthHints newsletter “Workouts that Work for You” (PDF). Also, write short-term goals on the way to achieving a longer-term goal. Setting several short-term goals gives you a greater chance of achieving long-term success.¹³ If your long-term goal is to lose 20 pounds, break that down into short-term goals, like losing 2 pounds in the next 2 weeks. Then specify how you will do that (e.g., eating a certain number of calories each day, adding fruits or vegetables to your diet, switching to 2% instead of whole milk, adding specific physical activities, etc.).

Measurable — Make sure your goal is measurable. For example, I will exercise 30 minutes a day, 5 days a week. Two days a week I will walk around the baseball field while my son practices; three days a week I will walk after work. Or, I’ll wear a pedometer and measure my steps taken each day, increasing toward my set goal. For more information, see the HealthHints newsletter “Pedometers, Heart Rate Monitors...Motivational Tools” (PDF). Keep a log of your activity. Whether your goal is to increase exercise or stop tobacco use, keeping track of your progress through a log or journal is a great strategy. Keeping track in writing helps you to see your successes and see the areas that need work.

Attainable — Be realistic, and be honest. Assess your strengths and weaknesses. If you want to do a triathlon, that’s a terrific goal. But if you haven’t moved from the couch after work for 3 months, it’s a long-term goal. Start small and work toward your goal. Begin walking at short intervals, increasing to greater duration and intensity over time. Try using a walking plan or program like these to get you started and keep you motivated:

Relevant — All goals toward being healthier are relevant; however, make sure they are appropriate for you. If you have a chronic health condition or other health concerns, talk with your doctor about what goals are best for you.

Time-based — A good resolution is time-bound. You need to have a timeframe to work within for short- and long-term goals. For example, I will research smoking cessation programs for the next 5 days. I will sign up for a support group by next Monday. I will begin the nicotine-fading method on February 3rd. My long-term goal is to be completely quit by August 3rd.

Be specific and realistic in your goal-setting. Give yourself a timeframe to work within. Put it in writing on your calendar. Begin to work toward your goal, and keep track of your progress. And don’t forget to celebrate your successes! The following goal-setting worksheets can help you get started:

New Year’s Resolutions: Facts, Figures, & Figuring It Out

Many New Year’s resolutions are for health-related goals. Among the most often made resolutions are:

increasing exercise;
developing better eating habits; and
stopping smoking, drinking, or using other drugs (including caffeine).

67% of people make 3 or more resolutions.
63% of people are keeping their resolutions after 2 months.
25% of New Year’s resolutions will be abandoned in the first 15 weeks.
The average number of times a New Year’s resolution is made is 10.
Those who manage to make a resolution last for 6 months or more have often tried 5 or 6 times before finally succeeding.^1,2

Don’t lose heart ...

How Long to a Habit?

Did you know that it only takes about 3 weeks—that’s 21 days—to develop a habit? If you keep at it for 6 months, there’s a good chance it will just become part of who you are—part of your personality and your life.^2,8

Stanford Health and Lifestyle Assessment

Understanding your current health status a little better can help you identify goals for healthy behavior change. Take this free on-line assessment to see how your physical condition and your thoughts about your current health and behavior can lead you to new goals for better health: http://www.ymca.net/resources_for_families/resolutions_shala.html.

A Recipe for Goals

Like a good recipe in the kitchen, a good recipe for goals is to:

Take things one step at a time.
Be precise.
Make it measurable.
Have a timeframe¹⁴ …if you don’t, you’re likely to end up burned.

References:

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Wikipedia (2007). New year’s resolution. Retrieved January 5, 2007. From http://en.wikipedia.org/wiki/New_Year%27s_resolution
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1997archive/12-97archive/k122397.html.
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Mayo Clinic (2005). Weight loss: are you ready? Retrieved January 4, 2007. From http://mayoclinic.com/health/weight-loss/NU00266.
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American Psychiatric Association (2007). APA offers tips for attaining your new year’s resolutions. Retrieved January 4, 2007. From http://healthyminds.org/resolutions.cfm.
Substance Abuse and Mental Health Services Administration (2006). Set healthy goals and help your child do the same. Retrieved January 4, 2007. From http://family.samhsa.gov/be/goals.aspx.
Guardian News and Media (2006). Psychologists seek key to successful new year resolutions. Retrieved January 5, 2007. From http://www.guardian.co.uk/science/story/0,,1979625,00.html.
Centers for Disease Control (2006). Growing stronger: strength training for older adults: motivation: define your goals. Retrieved January 4, 2007. From http://www.cdc.gov/nccdphp/dnpa/
physical/growing_stronger/motivation/define_goals.htm
University of Houston (2003). When it comes to new year’s resolutions, play it SMART: focus on goals that are specific, relevant and achievable, UH professors advise. Retrieved January 4, 2007. From http://www.uh.edu/media/nr/2003/12dec/122303resolutions.html.
Belanger, L (2006). Making – and keeping – new year’s resolutions. Retrieved January 5, 2007. From http://www.nubella.com/content/view/2615/67/.