My Take on New Year’s Resolutions

Another year, another decade, another chance for self-improvement. So are you the type to make New Year’s resolutions? Or perhaps you aren’t a believer. Personally, I fall into the carpe diem category and think any day is a great opportunity for change and growth. So how do we select changes that are worth the challenge? And how do we make them stick as long as we intend for them to?

First, recognize that significant changes take planning and effort- afterall, if it was so easy, you would have done it a long time ago! Only an estimated 40-46% of those who commit to a New Year's resolution are successful at maintaining the change 6 months later (Norcross, Mrykalo, & Blagys, 2002). 

Second, changes that are developed as part of an emotional reaction or an impulse probably will be shorter lived than intended. So take some time to reflect upon what change you would like to see. Your thoughts and efforts towards your goal(s) will be more successful if you can link it towards a value. Acceptance and commitment therapy is a way of viewing life that I commonly use with my clients. In this approach, you try to minimize suffering and enrich your life. So choosing a goal that ties into bigger, broader values such as work and education, relationships, personal growth and health, and leisure will help. So for example, if I want to lose weight, I will tie my behavior changes into wanting to feel healthy/improve my fitness level so that I can have more energy in the day and be happier. This is a little more thought out than an objective such as I want to get back to the weight I was 5 years ago.

Another useful tool is to utilize SMART goals. Have you heard of this? I didn’t hear about it until I began working in healthcare settings. SMART goals are:

Specific. I would like to improve my core strength. So what does this mean exactly? A specific goal might be to do 5 minutes of core-focused stretches or exercises each day.

Measurable. We have to be able to measure our goals so that we can know when we accomplish them. So instead of a goal like “spending more time with my children,” your goal might be we will have weekly family time where we do something together for an hour that does not involve electronics.

Attainable. Choose a goal that is not too hard nor too easy.

Realistic. Goals that are realistic are better for boosting your motivation and helping you to move forward with changes.

Time bound. When will you begin to work on your goal? When will you monitor changes? For example: “Starting after Super Bowl weekend, I will begin to change (specific behavior) so that I can lose 7% of my body weight in 3 months.”

Don’t forget to anchor your SMART goals to your values. You may need buy-in from others if they are a part of your goal or will be affected by your changes.

Here’s a link for a supportive guide to provide more targeted support in getting started with your SMART goals. Let this be a season when you can invest in yourself and your future! Until next time, <3 be well!

-Dr. Melissa Soo Hoo, Sequoia Counseling and Wellness Services

If you would like more information about therapy or to set up an appointment, contact me.