“I am the kind of one who…”
I zoomed right into a Washington DC information station final week to debate the way to set New 12 months’s targets or intentions which are sustainable and extra more likely to succeed. Listed below are some factors to contemplate—particularly in the event you’re the “bah humbug” kind about resolutions or in the event you’ve struggled to stay to them previously:
The beginning of a brand new yr looks like a clear slate, providing a pure second to mirror and set intentions. There’s a psychological pull towards rituals like resolutions—they supply a way of management, construction, goal, and motivation, and our brains love imagining constructive futures.
The problem, nonetheless, is setting targets which are sensible and sustainable. Imprecise aspirations like “get more healthy,” “be extra productive,” “scale back stress,” or “enhance my relationship” might be arduous to stay to with out clear, actionable steps. As an alternative, give attention to smaller, measurable targets—comparable to strolling thrice every week for half-hour, including a vegetable to at least one meal a day, or working towards a five-minute stress-reducing respiratory approach each day.
The main target ought to at all times be on PROGRESS, not perfection.
Frequent obstacles to retaining resolutions embody:
-Overwhelm: Large targets can really feel daunting. Breaking them into smaller steps helps create momentum.
-All-or-Nothing Considering: A single misstep doesn’t imply failure. Errors are alternatives to regulate and study.
-Lack of Pleasure: Resolutions tied to fulfilling actions usually tend to succeed. For instance, I incorporate seaside volleyball with associates into my train routine as a result of it’s enjoyable and social.
-Going Solo: Accountability makes an enormous distinction. Partnering with a pal or group provides assist and consistency. I’ve a pal who has a “meditation accountability associate” and texts them each day after meditating—it retains her motivated and constant.
Celebrating small wins can also be key. Whether or not it’s utilizing a behavior tracker, sharing progress with a pal, or rewarding your self in significant methods, these moments of recognition can preserve motivation excessive and make the method extra fulfilling.
Let your New 12 months’s targets, resolutions, or intentions information you towards the type of individual you need to grow to be…
“I’m the kind of one who prioritizes my well being by strolling for half-hour 4 occasions every week.”
“I’m the kind of one who values group, so I’m internet hosting a month-to-month gathering for conversations, video games, shared meals, or a film evening.”
“I’m the kind of one who prioritizes intimacy with my associate, so I’m initiating targeted connection time as soon as every week.”
Begin small and particular, then construct in your progress because it begins to really feel pure.
What sort of individual are you?
(You’ll be able to watch my interview on WDVM-TV — the CW community in Washington, DC —right here: The Psychology of Holding New 12 months’s Resolutions.)
~Dr. Jenn Gunsaullus — Sociologist, Relationship Coach, Intimacy Speaker, & Writer