By Brittany Stoltzfus, RD, LDN
The start of the New Year brings about a refreshing energy that inspires us to reflect on what we want the next year to look like. 2020 brought a new list of challenges, which made us all feel ready for a chance at a new chapter. After mulling over areas of our lives, we create goals about ways to improve ourselves for the next year.
The practice of creating standards for the New Year is not a new practice of the modern age. Ancient Babylonians, Roman citizens and the early church utilized times on the calendar or harvest seasons to mark a significant time of reflection of wrongdoings, outstanding payments and unfinished business with others [1]. The resolutions revolved around their society or religious practices.
Fast forward to modern-day, and resolutions now focus on the individual. This shift opened doors for the weight loss industry to promote this as a time to find a quick fix to your health problems. In addition, we are told we need to compensate and work off all of our holiday eating.
The top three resolutions in January 2020 were physical health, weight loss and eating [2]. After a few weeks of making all of these changes and accomplishing goals, it can be challenging to make the changes last. Why is maintaining the New Year’s Resolution so challenging?
While looking at resolutions, we need to reflect on the motivation behind choosing the goals in the New Year. How do these goals affect me? Are the goals harming or benefiting me?
One way to set up goals is a simple method called SMART Goals [3]. SMART Goals stands for specific, measurable, achievable, relevant and time-bound. Put into simpler terms, the goals should be able to be met and realistic. If you have noticed the slow decrease of motivation for your resolutions, remember that you can address and change your goal over time. If you have a large goal that will take several months to a year, break the goal down into tangible goals first to slowly work towards your ultimate goal.
Here are three tips to aid with the resolution fizzle.
Add versus Subtract
While examining individuals who made and pursued resolutions, more individuals who created a goal that added to their life versus cut out or restricted were more successful in their goals [2]. Consider ways that you can add versus take away. For example, instead of making the goal of no desserts in the New Year, your goal could be attempting to include one fruit or vegetable as a snack a day. Another example would be to increase water intake to 4 bottles a day instead of eliminating all high sugar drinks.
Establish Accountability
Completing a goal on your own is a challenge. While pursuing your goal, having someone cheering you on during the process is key. This can help you stay motivated but also help you enjoy the process.
Provide Compassion for Yourself
While pursuing goals, some days are easier than others. Providing yourself with grace and compassion through the process is important. If you do not achieve your goal, know that it is okay. Consider looking at the challenges that you faced while pursuing the goal, rework your goal to be attainable, and continue to go on with life. If you already are struggling with achieving your resolution, know that it is okay and you can continue to grow throughout the year.
New Year’s resolutions can provide a set time to create milestones to change the narrative for the coming year. Consider how you can reflect on your goals and change your mindset around how to achieve these goals.
References
- Pruitt, Sarah. “The History Of New Year’S Resolutions”. HISTORY, 2015, https://www.history.com/news/the-history-of-new-years-resolutions.
- Oscarsson M, Carlbring P, Andersson G, Rozental A (2020) A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS ONE 15(12): e0234097. https://doi.org/10.1371/journal.pone.0234097
- Doran, George T. “There’s a S.M.A.R.T. way to write management’s goals and objectives.” Management Review 70.11 (Nov. 1981): 35. Business Source Corporate. EBSCO . 15 Oct. 2008.
Brittany Stoltzfus is a registered dietitian who owns and operates a private practice, Simply Nutrition LLC, which provides nutrition counseling and coaching services. In order to best serve her clients, she is in pursuit of her Master’s degree in Clinical Mental Health Counseling. She volunteers with the Central Pennsylvania Academy of Nutrition and Dietetics and serves as the current president. She is passionate with combining the emotional and physical aspects of eating to allow clients to restore a positive relationship with food.
