Every year is the same. You drink champagne and eat bad food on December 31st, waiting for the Time Square ball to Drop signifying the next year to come. “New year new you”, “This year will be different”, And the resolutions begin.
What is a resolution? A resolution is a formal expression of opinion or intention made. The act of resolving is to determine upon an action. How come we are so determined and firm at the beginning of the year, and then our fire burns out so quickly? Lately i’ve been asking why people don’t follow diets, continue to be physically active, and just give up so quickly on what they have set out to achieve. And with recently ringing in the New year, I decided to dig deeper into the NY resolution debacle. My search brought me upon a psychology blog called, Psychology Today, which brought some great insights I would like to expand upon.
Are you truly committed to running that marathon? Or are you just jumping on the fitness band-wagon?
Timothy Pychyl, a professor of psychology at Carleton University in Canada, says that resolutions are a form of "cultural procrastination," an effort to reinvent oneself. People make resolutions as a way of motivating themselves, he says. Pychyl argues that people aren't ready to change their habits, particularly bad habits, and that accounts for the high failure rate. Another reason, says Dr. Avya Sharma of the Canadian Obsesity Network, is that people set unrealistic goals and expectations in their resolutions.
These statements further defend my top 10 reasons why people don’t keep their resolutions:
1. “False Hope Syndrome” - This is the biggest killer. Not having attainable goals. I see it all the time with clients, athletes, and even myself sometimes. Set goals that you know you can reach, and after you reach them, set them higher and keep going. Celebrate the milestones. “I want to bench press 225 in 3 months” is not a very focused goal (Especially if that would be a 100 lb PR). Yes, that may be a long term goal, but better short term goal would be, “I want to gain atleast 10lbs on my bench at my next meet.” This way, you aren’t going crazy thinking about a 100 lb PR all the time.
2. Cause and Effect Relationship. You may think that becomming “fit” will solve most of your issues with yourself, your family, your significant other. You make your “resolution” to save more money, loose a couple pounds, eat better, and pay off some debt. However, these may not solve the real issue. Some people think if they loose weight their whole lives will change, and it when it doesn’t, they throw in the towel and revert back to old behaviors.
People make time for what they feel is a priority.
3. You’re being a mile wide and an inch deep: trying to do too much. Taking on too much can be a recipie for failure. I’m guilty of wanting to do everything without really focusing on one thing really well. So be an inch wide, and a mile deep. Focus on one or two goals and go all in.
4. You’re going at it alone, and keeping it to yourself. Now, this doesn’t mean you have to flood your facebook with minute-by-minute posts about your status of your resolution. But it is a good idea to grab a friend or family member who also has similar goals. Trying to be more active? Grab a co worker at lunch to walk/run the steps with you. Hold yourself more accountable by investing in a personal trainer or hire a financial planner to help push yourself.
5. Poor Time Management. People make time for what they feel is a priority. If prepping your meals on Sunday is a priority for you, then no matter what, you will fit it into your day. If working out is a priority, you will find time to get it in, no excuses. Plan out your day today, to help you with tomorrow.
You keep the same bad habits. How to you expect to change and do better when your actions reflect the same bad habits?
6. Financial Burden. A big reason people don’t stick to goals is because they can be expensive. If your goal is to join a training facility, you will see that it is an investment to be healthy. For that, I say cut back on the bar tab, don’t eat out every night, and purchase things that are meaningful and helping you toward your goals.
7. No plan of action. Without fulling knowing how to achieve your goal, the chances that you stick to it are slim. First write it down on paper. Under it, write the keys to success. Then, do your research. Example: Lose 2% body fat in 1 month. Key to success: (1) Clean up eating habits by not eating out but only once a week. Revolve each meal around lean protein and vegetables. (2) Weight train 3-4 times a week. (3) Perform 30 min of cardio 2-3 times a week. HOW: Join a reputable training facility, learn more about nutrition and hire a nutrition coach to keep yourself accountable.
8. Lack of Honesty with yourself. Are you truly committed to running that marathon? Or are you just jumping on the fitness band-wagon? We often find ourself committing to things that we think that we should. It’s silly, but I have a client who said her NY resolution was to eat more bacon. She’s pretty fit, so eating more bacon will only go to feed her muscles and fuel her volleyball game, however, it’s completely opposite of what most people set out to achieve. She doesn’t care, it’s something she wants to do, so therefore, she will stick to it. I’m not saying be completely opposite of other people-just don’t be afraid to be unique.
9. Wrong Perspective. Instead of associating the New Year with a resolution, think about the previous year and all the things you accomplished, and things you wished you worked harder at. Now from this information, reflect on the changes you need to make and how you wish to improve throughout the year.
10. You keep the same bad habits. How to you expect to change and do better when your actions reflect the same bad habits? Depending on who you talk to, it takes 21-30 days to break a bad habit. Make your habit known, think about why you have this habit, and change your behavior and environment if necessary.
Make 2016 your best year yet, and a stepping stone into a better you for the rest of the years to come.