Are you still sticking to your new year’s resolutions?
If so, you probably don’t have much company.
Breaking resolutions is about as common as making them in the first place.
Most people just can’t seem to stick to keeping their resolutions, no matter how hard they try.
Research has found people aren’t able to stick to their resolutions for much time at all.
Only eight out of 10 people manage to stick to their resolutions past the first week. And of those, just 55% stick with their goals until February. That means your circle of goalkeeping peers is likely becoming smaller every week.
The reason why the majority of people struggle with sticking to resolutions is because they haven’t become habit. The reality is that inertia and convenience tend to win. If you’re trying to stick to a resolution of going to the gym after work, sometimes it might seem easier to just go home. But too many days of choosing to go home result in you breaking that well-intentioned habit. The good news is that you’re not alone.
Studies show that 40% of our daily activities are habits that we repeat. Think about it this way. You wouldn’t think twice about brushing your teeth, commuting to work in the morning or eating dinner. These have become ingrained and are, therefore, repeated. But there’s a way you can change your habits.
One of the most effective ways to stick to a new habit is to pair it with something else. For instance, if you’d like to drink more water, it’s important that you pair that habit with another. Tell yourself to pour a glass of water every time you check Facebook, if you’re a social media addict. If you stand up from your desk every hour when you’re at work to go for a walk around the block, pair that habit with drinking a glass of water.
Another strategy is to start a new habit when you experience significant change in your life, for example when you switch jobs or move to a new home. By starting a habit when your life is already changing, that habit will begin to feel like part of your life more speedily. This is because the cues for your existing habits have been removed.
A third option is to remember that repetition is key. Studies have shown that it can take anything from 15 days to eight months to truly learn to stick to new habits. For example, if you decide that you’re going to start eating more healthfully, clear your cupboards of all your unhealthy snacks and stock your kitchen with healthy foods.
Decide you’re only going to eat your freshly cooked food. Without having other options at home, you won’t be tempted to snack on chips and chocolates. Or worse, indulge in harmful habits like drinking and driving. Do this too often and this is the type of negative habit which could cause you to have to ask, “Where can I get legal advice?”.
One study is particularly helpful when looking at resolutions. It’s the most rigorous study of new year’s resolutions and was conducted by researchers at the University of Scranton. They learned that there are three key factors that lead to people sticking with their resolutions.
Is your goal attainable?
A big goal, like losing 50 kg or saving R50 000 this year, might seem exciting. But they probably aren’t attainable. It turns out we’re far more likely to stick with goals if they’re actually attainable. Rather set yourself the goal of losing 1kg or saving 1% more of your salary each month. Those are goals you can actually stick to, leaving you motivated to continue with your weight loss and money saving journey.
Know that you will likely fail
Sure, that might sound negative. But it’s true. Rather than give up completely, acknowledge that you’ve made a mistake and try again. At your next meal, the next day or even the next week. Importantly, don’t give up.
Be motivated and committed
It’s really tough to change your habits and behaviours. What’s important is that you look closely at the change you need to make and the steps it’ll take to make it possible. For example, many people who are trying to quit smoking will avoid going out to the smoking area. But they’re worried they’ll lose their smoking friends so they end up sneaking outside for a few drags anyway. Rather, choose to continue to go outside with a cup of coffee or glass of water so you won’t be tempted. You won’t be smoking and you’ll stay close with your friends.
Researchers have come up with a simple acronym to help us stick to our goals. They should be SMART: Specific, Measurable, Attainable, Realistic and Time-sensitive.