How to Set Realistic New Year’s Resolutions

It’s that time of year again - New Year's Resolution time. As this time rolls around every year, people have a whole slew of different experiences with the idea of making resolutions for the new year. For some it can be an incredibly motivating and enjoyable time to take inventory of their lives and set intentions for what they want  to improve upon in the upcoming year. Alternatively, for others it can be incredibly intimidating and overwhelming to look at their lives and do what feels like assessing their flaws. And in addition to conflicting feelings around New Year’s Resolutions, many people struggle with maintaining those resolutions. Research through Ohio State University suggests that “only 9% of Americans that make resolutions complete them.”

So how can we ensure this time around we experience New Year's Resolutions in a positive way that feels like a new opportunity for growth and not an overwhelming time where we are ultimately going to be let down? There are some ways we can set ourselves up for a better chance at succeeding at tackling the beast that is New Year's Resolutions this year! Here is a collection of some tips on how to navigate your New Year’s Resolutions, if resolutions are a tradition you like to participate in.  

1.Set realistic goals for yourself 

One of the reasons New Year’s resolutions can become stressful is when there is a big discrepancy with our expectations and our reality. If there is a big difference in where you thought you should be and where you are we can begin to feel badly about ourselves. This is not to say you shouldn’t have expectations for yourself. But rather, be intentional about how realistic your resolutions are. One way to take a litmus test on whether your goals are realistic, is to ask yourself if you have “ample support”. Do you have people around you who are going to be helping you out, cheering you on and comforting you when you’re doubting yourself? Having people in your corner who also support the goals you set for yourself is a nice way to check you have set the bar realistically high. 

2. Limit the number of resolutions 

Set yourself up for success, not failure and don’t try to change your entire life in one fell swoop. Change doesn’t happen overnight or all at once, so don’t try to reinvent yourself overnight. A study conducted at Harvard on The Systemic Side Effects of Over-Prescribing Goal Setting, discussed that even with multiple resolutions, people are likely going to focus on only one. You will be able to give that goal the time and energy it deserves (and maybe needs) to be nurtured and succeed. 

3. Habit stack

If one of your resolutions is a habit you want to implement with consistency in your life try a habit stacking method to help integrate the new habit into your life. A key to success in building healthy habits is to meet yourself where you are and not push any major change too quickly. Look at what is already "working" for you and build on that to ease yourself into change. "Habit stacking" is adding a new habit onto an already existing one. For example, if you're trying to add a 5 minute meditation to your routine, link it to something like brushing your teeth and the new habit will form more seamlessly. Habit stacking is also a great reminder that you are not starting from zero! You have built habits before and you can build them again! 

As this season of New Year’s Resolutions falls upon us this year, let’s try to enter with positive intentions and set ourselves up for success. For those not in therapy, the New Year is a great time to begin your therapeutic journey as a way to begin to identify and then tackle your New Year’s Resolutions with support. And for those already in therapy, New Years is a wonderful time to revisit what your goals in therapy are and take a moment to regroup and reflect. 

If you are considering beginning therapy as one of your resolutions, reach out to Be You Psychotherapy to get that conversation going and be able to make that big step towards your goals.