How to Set AND Keep New Year's Resolutions (According to Science!)
The start of a new year is the perfect opportunity to make positive changes in your life. This year especially, many of us are looking for a renewed sense of energy and direction as we rebuild from the pandemic.
One approach that many people take to stay on track and reach their goals is to set New Year's resolutions. But anyone who has tried this knows that sticking to resolutions can be extremely hard! So how can you make sure your resolutions actually work?
If you’ve already found yourself slipping behind on your resolutions, it’s not too late to make a change!
According to science, there are certain strategies that can help you create New Year's resolutions that are more likely to stick. Read on to learn three ways to set resolutions that work, backed by scientific evidence.
Look back before looking forward
If you find yourself making (and breaking!) the same types of resolutions each year (example: to get fitter), it’s worth taking a look at what types of obstacles you faced along the way.
As Britt Frank, a trauma specialist and author of The Science of Stuck, put it, “We often set lofty goals for the future without honestly assessing why we’ve struggled in the past. Without examining where we are resistant to change ... the cycle of resolve, relapse, repeat continues year after year.” (Source: WebMD)
Think small
Breaking goals into smaller parts makes it easier to stick with them. It also makes us feel good about ourselves when we are able to actually achieve them. If the goals are too big, you’re likely to feel overwhelmed and give up.
“As humans, we are driven by the feeling of mastery,” says psychologist Mariana Strongin, PsyD. "So rather than making a goal of ‘becoming fit,’ I would make the goal of ‘working out three times a week for at least 45 minutes each time.’ (Source: WebMD)
Use habit stacking
Our brains are marvelous organs. Throughout your life, your brain is building a strong network of neurons to support your current behaviors. The more you do something, the stronger and more efficient the connection becomes.
You probably already have very strong habits that you take for granted each day, be it taking a shower each morning or brewing a cup of coffee in the morning.
Best-selling author James Clear writes that, “One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking. Rather than pairing your new habit with a particular time and location, you pair it with a current habit.”
He also shares some examples of habit stacking: “After I pour my cup of coffee each morning, I will meditate for one minute. After I take off my work shoes, I will immediately change into my workout clothes. After I sit down to dinner, I will say one thing I’m grateful for that happened today.” (Source: jamesclear.com)
If you’re already behind on your resolutions, don’t beat yourself up!
By using these tips to tweak your goals and make them more realistic, you can ensure a higher chance of success and mastery. Along with it, you’ll get to enjoy the feelings of accomplishment, confidence, and fulfillment that will come with keeping your promises to yourself.
Need some accountability in hitting your fitness and wellness goals?
Our URBN Playground personal training and coaching team is now offering a membership program that will help you stay consistent and committed! Join now and you and your trainer will meet regularly each week.
You will be charged a weekly membership fee instead of buying PT packages. We keep things affordable and simple so you can focus on your training! To sign up, visit the Fitness section in the URBN Playground app. For more information, reach out to concierge@urbnplayground.com.
*Available at buildings where fitness instruction and fitness amenities are managed by URBN Playground.