By Elle Ryan, Resident in Counseling
With a new year approaching, many of us may be considering a New Year’s resolution to add a positive change to our lives. Whether it’s working out, reducing screen time, eating healthier or quitting smoking, only about 16% of people are able to maintain their resolutions. But why?
Those who establish New Year’s resolutions tend to fall into one of two categories that lead to their resolution failing. Either they establish significantly difficult objectives that are unreachable or they set relatively easy goals, which they become bored with. Success is more likely when we choose resolutions, which are aligned with our lifestyle and values, measurable over a designated amount of time, and accurately defined.
To set realistic expectations, it’s important to understand how the brain form habits. Turning resolutions into habits is one of the ways to successfully sustain a new behavior or routine. Habit formation requires time and practice. According to studies, (Gardner, Lally, & Wardle, 2012), it takes about 10 weeks of daily repetition before a new behavior becomes a habit. So if we can stick with our resolutions every day for 2-3 months, they’re likely to become second nature.
Here are some strategies for developing a “new normal”:
1) Schedule the new habit within a routine that’s already engrained. Mark it on the calendar and treat it like an item on a to-do list.
2) Pair the new behavior with an enjoyable activity. Bundling an activity that we may not like to do with an activity we do enjoy can increase our likelihood of creating a new habit.
3) Giving rewards for doing the new habit can increase motivation and encouragement to maintain resolutions.
4) Work with someone who holds you accountable and reminds you to stick to your goals. This may be a friend, a personal trainer, a manager or someone who you can rely on.
Since it takes time to learn a new habit, it’s helpful to prepare ourselves for potential roadblocks. This way, we can quickly identify and manage challenges when they arise. For beginning a habit of going to the gym, a potential roadblock may be a busy schedule. To account for this, you could schedule the gym on the calendar and do exercises that can be combined with a pleasant activity, like music or reading. For example, if you listen to audio books on a regular basis, then you could make time for your workout while you listen to your book.
Habit formation takes time, motivation and perseverance. Any change, even when it’s positive and wanted can be difficult. And that’s OK! Things may get tough at times, and this is normal. It’s important to be patient with ourselves and remember that progress never happens in a straight line. There will always be ups and downs along the way, but we are all capable of change.
Reference:
Gardner B, Lally P, Wardle J. Making health habitual: the psychology of ‘habit-formation’ and general practice. Br J Gen Pract. 2012 Dec;62(605):664-6. doi: 10.3399/bjgp12X659466. PMID: 23211256; PMCID: PMC3505409.