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As we change the calendar yet again after 12 months, many of us start the annual ritual of setting goals for the new year. They may be the best intentions, but the early enthusiasm wanes after a few days or week into the new year.
Frankly, many would agree that beating this trend and making our resolutions stick in itself becomes another goal to pursue. Experts show us how to make our resolutions last and work for us.
Habits, social circles count
A 2020 research by psychologist Martin Oscarsson from Stockholm, Sweden, and his team suggests that new year’s resolutions could be useful for changing our behaviour. It says people who set goals based on behavioural issues — such as by changing their eating or sleeping habits — were more successful in honouring their resolutions than those who tried to avoid certain behaviour.
The study also found that setting positive goals tends to work better than trying to avoid negative ones.
Participants who took some support – such as from friends, family and social media platforms — were more successful than those who either received a lot of support or none at all.
Taking small steps
Ahmedabad-based software engineer Harsh Vibhor Singh’s resolution for 2024 is to upgrade his technical skills and advance in his career. Rather than overwhelming himself with learning it entirely together, he has chosen to take it one step at a time. He has broken it down into distinct categories.
“I can stay motivated by breaking down the learning journey into smaller, achievable parts, and avoid the potential confusion that may arise when considering the entire process at once,” says Singh.
The blueprint first
Dr Ali Khwaja, a counsellor and life skills coach at Banjara Academy, Bengaluru, says that if one begins working towards a goal without having a game plan first, they may give up easily in the face of any kind of opposition, setback or difficulty. He advises us against taking impulsive decisions, getting carried away by emotions or setting idealistic goals that may not be practical.
For a positive outcome, he says, “Do evaluate periodically before challenges come up, keep monitoring progress and keep alternative paths in mind.” He further suggests, “Record every achievement, take a break if necessary and start again with modifications. Discuss and take advice from knowledgeable people, and most importantly, have confidence and faith in yourself.”
Dr Khwaja offers these five practical strategies for creating and keeping resolutions.
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Get SMART with goals
Start by setting goals that are SMART – short for specific, measurable, achievable, relevant, and time-bound. Break the resolution down into smaller, manageable steps. For example, instead of a vague goal such as `lose weight’, make it specific: `lose 5 kg in the first month’. This helps track the progress and stay motivated.
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Trust the gut instinct, be committed
Listen to your instincts. If you are not fully committed to a goal, it might be time to reassess. Make sure your resolutions are aligned with your values and are realistic for your lifestyle. If you feel a lack of commitment, modify your goals accordingly. It is better to have a goal you are truly dedicated to than one that feels forced.
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Avoid idealistic pitfalls
Setting highly idealistic goals can be a common reason for resolutions to fail. Instead of aiming for perfection, focus on gradual improvements. Understand that setbacks are a part of the journey. Avoid impulsive decisions and emotional commitments. Take a step back, evaluate and adjust the goals if necessary.
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Plan for challenges and setbacks
Anticipate challenges before they happen. Periodically evaluate your progress and have alternative plans in mind. When faced with obstacles, do not give up. Keep a record of your achievements, no matter how small. Taking a break is okay; regroup, modify your approach if necessary and get back on track.
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Seek support and stay confident
Share the resolutions with friends or family members and friends who can offer support and encouragement. Discuss your goals with knowledgeable individuals who can provide useful advice. Ensure you are in a positive environment. Remember, setbacks are a natural part of any journey. Have confidence and faith in yourself. Celebrate every success, no matter how minor.
Keeping new year resolutions is about being realistic, adaptable and staying true to one’s commitment. Weaving these five strategies into the resolution-setting process will increase the chances of success and make positive, lasting changes in the new year.
