Your Future Self Will Thank You
Why Bother with Resolutions: New Year’s resolutions are more than just achieving specific goals.
Maintaining a resolution builds:
Self-discipline
Resilience
Self-esteem
Sense of accomplishment
Self-commitment
Confidence
Alignment with long-term aspirations (e.g., improvements to your mind-body-spirit-social-financial-work)
Resolutions can inspire positive changes in other areas of your life & its ripple effect may impact other people in your life.
Sticking to a resolution demonstrates that change is possible and it reinforces the belief that effort and consistency lead to success.
By staying committed to our resolutions, we pave the way for a healthier & well-rounded future-version of ourselves.
Resolution Beware: Most New Year’s resolutions start to fall apart by mid-January & by the end of February, around 80% of the people who made a resolution have given it up.
In fact, “National Quitters’ Day,” is the second Friday of January & marks the day when a large portion of individuals abandon their goals.
However, people who persevere past the first few months significantly increase their chances of success.
The key to long-term adherence lies in forming habits rather than relying solely on willpower.
Why People Give Up:
Unrealistic Goals: Overly ambitious or unattainable resolutions can make follow through difficult.
Lack of Specificity: Vague goals that don't provide a clear path to success (e.g., "be healthier" or "save money"). Specific & measurable goals are easier to achieve (e.g., “eat 14 whole-food, plant based meals per week” or “save $12 per week”).
Lack of Planning: Many resolutions fail because people don’t break them into actionable steps or create a realistic timeline.
Insufficient Motivation: Without a strong personal reason behind a resolution, the commitment may waver.
No Accountability: Resolutions kept private may be easier to abandon compared to those shared with a support system.
Perfectionism: Missing a single day or making a mistake can lead to feelings of failure and giving up entirely.
Competing Priorities: Other responsibilities take precedence over resolutions which results in making excuses for failures.
Lack of Support: Without encouragement from friends, family or a community, it’s harder to stay on track.
Overreliance on Willpower: Relying solely on willpower instead of building habits can lead to burnout and failure.
Underestimating Challenges: People may not anticipate obstacles or have strategies to overcome them.
Lack of Knowledge: People take action without investing time to learn from others on how to reach their goals.
National Quitter's Day (2nd Friday of January): While it can be disheartening to break a New Year's resolution, Quitter's Day can be a chance to learn and grow. Instead of quitting, do the following on Quitter’s Day.
Reflect: Consider why you gave up and what you can learn from the experience.
Adjust goals: Make your goals more manageable and realistic.
Incremental goals: Breakdown your long-term goal into incremental goals.
Celebrate milestones: Acknowledge small victories along the way.
Embrace flexibility: Be open to adjusting your actions to meet your goals.
Vary your routine: Try different ways & times to complete the steps needed to reach your goal.
Some say that the best goals are challenging and that some setbacks are to be expected.
Mark your calendar and use National Quitter’s Day to reevaluate your resolutions & actions. Then, make the necessary changes to achieve your personal goals.
Resolution Maintenance:
Use a strategic approach to maintain your New Year’s Resolution.
Create specific, measurable & realistic goals.
Write down your goals using positive words. Example: “I want to weigh 160 pounds” instead of “I want to lose 20 pounds.”
Break them down into smaller, actionable steps to avoid feeling overwhelmed.
Write your activities, milestones & deadlines on your calendar.
Get support from family, friends & social communities that provide you with encouragement & accountability.
Celebrate small wins to maintain motivation and recognize your progress.
Be flexible, forgiving & kind to yourself; setbacks are part of the process.
Focus on consistency rather than perfection.
Track progress by monitoring, recording & reviewing your actions, achievements and/or daily habits. (e.g., Use tools like journals, apps, or spreadsheets).