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By N. Lothungbeni Humtsoe
When we think about New Year resolutions, losing those extra pounds, reading that book, switching to a healthy diet are some of the few things everyone wants to do. The key is to choose your resolutions wisely and make them happen. A study conducted by researchers at the University of Scranton found that 23 percent of people quit working on their resolution just two weeks into the new year, only 19 percent of resolution setters stick to their goals over the long haul.
Here's a smart guide to identifying the right resolutions to improve your life, creating a plan to reach it, and becoming part of the small group of people who successfully achieve their goals.
Vague resolutions give no one clarity. A statement like "I want to get healthier" or "I want to be happier" has more weightage when it is linked to a number. You can tell yourself, I want to go to the gym three times a week," or "I want to go for a nature trail twice a month." This will add tangibility to your goal.
The key is to choose your resolutions wisely and make them happen. | Photo by Afif Kusuma on Unsplash
Plan for success
If you decide to eat healthily, create a plan that details out your meals in advance. This way, there is no room for cheating on your diet. Think about the obstacles you're likely to encounter in the first weeks after establishing your resolution. Consider how you'll navigate these challenges and develop a plan. Planning ahead for the probable challenges can help you feel equipped to handle the unexpected obstacles that crop up along the way as well.
Planning ahead for the probable challenges can help you feel equipped to handle the unexpected obstacles that crop up along the way as well. | Flickr
Monitoring your progress is key to creating lasting change. Assessing improvements on a regular basis can be enough to keep you motivated. There are smart self-monitoring tools and products such as MyFitnessPal, that help count calories or FreeStyle Libre that help monitor blood glucose levels. A smart wearable makes your life easy, and one should leverage them to their advantage.
Internal motivation to do something makes you feel more confident and stronger through the process. You're not going to hate it so much because you know you're training for better habits in yourself. One of the biggest reasons pledges fail is that they're externally motivated, defined by how other people react to you.
Monitoring your progress is key to creating lasting change. | Photo by Hayley Seibel on Unsplash
It is important to stick to a handful of resolutions instead of a list of countless goals. Adapt targets at a realistic pace so that each victory boosts confidence and carries you forward in ticking them off the list. (IANS/ MBI)
(Keywords: new year, new year resolutions, goals, boost, success, goal, stick)
For many people, the beginning of a new year represents the beginning of a new chapter of their life. Setting health objectives such as losing unhealthy weight, adopting a healthier diet, and beginning a workout routine are common resolutions for some people. In most cases, however, health and wellness plans are extremely restrictive and unsustainable, resulting in the majority of individuals abandoning their commitments within a few weeks after starting.
Making resolutions, when done realistically, maybe a healthy and beneficial approach to set objectives and intentions for the upcoming year and beyond. Making the decision to make positive changes, such as quitting a harmful habit and adopting a healthy one, is always a wonderful idea. What we fail to recognize is that the problem isn’t that we aren’t capable of sticking to our resolutions; instead the problem is, that we aren’t motivated to do so. It is important to set up resolutions that can promote a healthy lifestyle and be followed for the rest of one’s life to avoid the cycle of making and breaking them year after year.
Here are a few New Year’s resolutions that you can actually keep:
Each Day, Learn Something New
Every day, make a commitment to yourself to learn something new in order to gain a better awareness of the world and how it operates. Thankfully, the internet makes it quite simple to acquire new skills. You can learn basic phrases of a new language, learn to cook, some dance moves from YouTube, easy exercises, shortcut tricks for mathematical equations, coding, and a lot more.
Every day, make a commitment to yourself to learn something. Photo by Green Chameleon on Unsplash
Increase Your Intake Of Whole Foods
Increased consumption of whole foods is one of the most straightforward and long-term approaches to improving overall health. Fresh fruits and vegetables, nuts, grains and seeds, and fish are packed with the nutrients that your body requires to perform at its best. In accordance with the findings of a research, eating a diet rich in whole foods can significantly lower your chance of developing heart disease and other chronic diseases. It can also reduce your risk of developing specific conditions, such as type 2-diabetes.
Increased consumption of whole foods is one of the long-term approaches to improving overall health. | Photo by Hossein Farahani on Unsplash
Put An End To Your Procrastination
You were most likely unable to reach your objectives in 2021 because you put them off. Put an end to your procrastination and make 2022 the year you get things done. If you do so, you will be less likely to find yourself sitting about at the end of the year wondering why you never got around to working on your objectives.
Put an end to your procrastination and make 2022 the year you get things done. | Wikimedia Commons
Find Delight In The Little Things
Living life to the fullest does not just include achieving lofty objectives such as sky diving or learning to scuba dive, but it also entails pursuing smaller, more manageable goals. It also means learning to appreciate the simple things in life, as in learning to enjoy life’s little pleasures such as stepping outdoors at night to gaze the stars, strolling barefoot on grass, or greeting people with a smile.
Appreciate the simple things in life. | Photo by Merri J on Unsplash
Become More Confident And Conscious
Confidence may be described as your faith in your own talents and in your ability to achieve what you want. Confident individuals are happier, calmer, more likely to experiment, and more motivated to deliver success than those who lack confidence. Take credit for your actions, develop your inner advocate, and take persistent action towards attaining your objectives to feel good about yourself. Make 2022 the year your self-assurance leaps, but don’t become overconfident since no one appreciates an arrogant person. You must be self-assured as well as diligent in order to be successful. In fact, according to studies, conscientiousness is the personality attribute that is most often associated with success in life. Make a start by being more timely, more organised, and more considerate of other people’s feelings.
Boost your own confidence. | Photo by Alysha Rosly on Unsplash
A New Year’s Day is similar to a blank page in a notepad. You have complete freedom to write whatever you want in it. Prepare your New Year’s resolutions by writing them on the first page of your notebook. Take inspiration from the suggestions listed above. Make 2022 the finest year of your life by making resolutions to make it the best year of your life.
(Keywords: New Year, 2022, pandemic, resolutions, skill, language, dance, coding, whole foods, procrastination, appreciate, confidence)
As we approach the end of the year, we may feel more aware or confused, more focused or distracted, more poised or ruffled, more driven or more settled, more ambitious or content - all of this is fine. Whatever our mood, we are preoccupied with working out a list of new year resolutions and how to keep them this time.
So, despite our best intentions, why is it so difficult to stick to resolutions? It doesn't matter if the resolution is to start a new habit or to give up an addiction; it all comes down to consistency and dedication.
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Most people blame their failure to fulfill resolutions on a lack of time, resources, or motivation, or a loss of zeal after starting. Only about 16 percent of people are able to follow their resolutions, according to research. The majority give up within one to six weeks of starting, and many of these resolutions are repeated year after year.
There are many reasons why most New Year resolutions don't stick. The main question is: What can be done about this?
Let's take a closer look at the 6 main reasons:
Setting unrealistic resolutions
A resolution is about what you would like to do rather than what you 'should' do. People either establish excessively difficult objectives that quickly become unreachable, or they set relatively easy goals that they quickly become bored with. It's critical to review your resolutions to see if they're achievable. Are they quantifiable? Are they constrained by time? Are they specific in nature? Are they in line with your goals? Is it possible to break them down into smaller chunks? Is it possible to achieve them within the time frame you've set? Remember that in order to keep a resolve, you must change your behaviour, so make sure your goals are reasonable.
Great planning is always required for a good implementation. Unsplash
Lack of accountability
Working with a coach, mentor, or accountability partner guarantees that the proper energy and drive are present to help you be more, accomplish more, and have more. Because success is a science, we can be sure that if we follow the steps, we will achieve our goals. Avoid people who sap your energy when choosing an accountability partner, and instead work with people that elevate and encourage you, especially when you're feeling down.
A weekly or fortnightly review allows you to keep track of your progress and turn excuses into opportunities. What gets measured gets done, and what gets done can be improved and made a habit with the help of a good tracking system. Many of the apparent barriers are based on assumptions, inferences, judgments, overthinking, and previous points of reference. A track record of accomplishments aids in the development of resolution consistency.
Lack of planning
Great planning is always required for a good implementation. It is more realistic if you plan the action steps around the resolution, break them down into smaller pieces, and schedule them on the calendar. Weekly objectives and plans that are bite-sized create a sense of accomplishment rather than "Oh, I have an entire year to myself, I can always re-start next month when I have more time." Planning also ensures that all necessary adjustments are sketched out ahead of time, along with an understanding of potential challenges. This boosts your chances of success, especially when it comes to long-term goals.
You can achieve a lot with proper planning, execution, learning, seeking help, and appropriate coaching.Unsplash
Don't allow your past failures dictate your future. After you've learned from your failures, it's time to get to work. Every tiny victory should be celebrated because it motivates you to work harder for the larger ones. Being self-critical or doubtful doesn't help since it focuses all of your attention and energy on "why I can't do this?" As you improve, practice thankfulness, compassion, and love for yourself, and don't let a minor setback or disappointment turn into a permanent failure. Remember that progress is preferable to perfection, and that if you believe in yourself, you can achieve a lot with proper planning, execution, learning, seeking help, and appropriate coaching. Continue on; you are not alone!
A majority of people fail to achieve their objectives because their 'why' is unclear. The 'why' is what motivates people to take action and achieve goals. You may know what you want, but you won't be able to figure out how to get it unless you know why you want it. So, why are you making these resolutions? What motivates you to achieve these objectives? What motivates you to do what you do? What emotional connection does your 'why' have? All excuses go away when the purpose is strong, and one naturally switches from a fixed attitude to a growing mindset.
It is important to be mindful, take responsibility, stay committed and direct all focus on the alignment of energy, mindset and action in order to stick to one's new year resolutions. Start with a picture of your future self in your mind; make the image big and bright, feel it deeply and hold onto it as a daily reminder. Don't be too hard or too easy on self and most importantly, enjoy the process of change and transformation. Remember, winners and losers have the same goals; it is what one does to fill the 'gap' in between that makes all the difference. (IANS/SP)
(Keywords : New Year, resolutions, time, resources, motivation, majority, give up, unrealistic, goals, encourage, track, progress, consistency, planning, implementation, adjustments, failure, future, believe, excuses, objectives, responsibility, commited.)
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Around 80 percent of New Year’s resolutions are dropped by the second week of February. Strava conducted research using over 800 million user-logged activities in 2019, which found that most people give up their resolutions by January 19, often referred to as “Quitters Day”. Getting into ‘best shape’ or ‘losing weight’ is the resolution kept most by people, over the years.
In the generation we are living in, approximately 2.1 billion people are overweight or obese, which means, obesity is a very common condition globally. Hence it is natural that most of us resort to weight-loss as a resolution. If you’ve made it past the “quitters” list and want to be a part of the 20 percent who don’t drop out by the second week of February, here are a few key pointers to keep you motivated to achieve your weight goal.
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Try looking at your resolutions as reflections
Look back and observe what went right the last time you signed up for something, use that sense of accomplishment to sign up for your next task. The term ‘resolution’ could be daunting, so don’t let it overwhelm you. Do not overhaul your lifestyle with unrealistic changes as you will end up slipping into your old ways.
Pen it down
People often keep a load of all the things that they’re going to do/change in a cloud of thought in their head. Physically penning it down on paper makes it tangible, and a lot more real. Affirmations act as a constant reminder in days of doubt, so use your time to make a list of all the things you’re proud of so far and all those that you’re going to be proud of soon. The universe has its way of patting you on the back. Be sure to throw it out there!
It’s very convenient to pen down, “get in shape”, however, this resolution of yours can be made a lot more achievable with a — “get in shape by taking the stairs in my building”. These are small in scope but have a very high success rate in comparison to vague, broad-bracketed goals.
Rome was not built in a day, and no one expects things to change overnight either. However, it is important to identify the tiny milestones by making small changes in your daily lifestyle. The first step for fitness is simple, say no to sugar — switching from table sugar to low-calorie sweeteners, swapping chocolate with sugar-free dark chocolate, consuming fresh fruit instead of canned juices, etc. These tiny changes take you a long way!
I have observed a pattern of how most people who sign up for resolutions usually become complacent around the first week of February. With festive occasions like Valentine’s Day approaching, people find it hard to keep up with their resolutions especially if it has anything to do with sugar or calories. Here’s where your lifestyle and the sweet tooth can enjoy alignment. Make simple changes in your day, like swapping white sugar for low-calorie sweeteners to observe achievable results.
Do not deprive yourself of indulging, but indulge right. You don’t need to completely give up your sweet cravings, it’s the sugar that needs the ditching. Weight loss Resolutions are only the first step towards change. We’re only human, and temptation and lethargy are bound to find you. It is completely okay if you have almost given up as long as you identify the fact that you did and restart from scratch. We all stumble, but it’s those who get back up that makes the difference. Don’t say no to your cravings. Eat sweet, but not sugar.
In case you’ve stumbled upon a resolution hurdle and found yourself contemplating its worth, now’s your time to jump in and keep running. It’s never too late! Re-align but don’t resign! (IANS)