The new year has just begun, and we all make new resolutions with new hopes, right? "This time I'll definitely quit smoking," "I'll control my diet and get in shape," "I'll start exercising," and so on. But what actually happens? According to a study, about two-thirds of people break their New Year's resolutions before the end of the month. So it's become a New Year's tradition. But why is this happening? Let's talk about how we can change that this year.
Why do we tend to make New Year's resolutions?
The New Year is like a special milestone in our life's calendar. When we see a new diary, a new calendar, we feel like we need to make a new start. According to psychologists, this "sense of renewal" brings great hope to our hearts. This is why we are eager to "do the things we couldn't do last year" this year.
But while this enthusiasm is a good thing, sometimes we get carried away by this enthusiasm and set goals that are too big to actually achieve. Isn't enthusiasm alone enough to achieve a goal?
Have you thought about 'how to do it' rather than what you think?
It's great to think about a goal. But to keep it going, you need to have a good plan . Many people start their goals with the excitement of the New Year, but when that excitement wanes after a few days, they stop halfway because they don't have a plan.
Another problem is that the goals we set are sometimes too rigid . Imagine you set a goal like "I will lose exactly 5 kilos in a month." But if you don't get results that quickly, you get frustrated. Eventually, you give up. Goals take time to achieve, so we need to let go.
Let's look back and move forward.
Are you the type of person who makes the same decision every year? Then it's time to act like a little detective.
We often set big goals for the future, but we don't honestly think about why we weren't able to achieve them in the past.
Why couldn't I quit smoking last time? Why did I start exercising and then quit after a week? You need to find honest answers to these questions. Maybe your friends are pressuring you? Don't you have enough time? Or is it just not something you really want to do? Without finding these reasons, we always "make decisions, fall back into the same old rut, and the cycle continues." To break this cycle, we have to be honest with ourselves .
From small victories to big goals
You've probably heard that you should break big goals into smaller pieces. But why do you do that?
Simply put, as humans, we like to feel like "I won this." It's called a `sense of mastery.' So instead of a big, vague goal like "I'm going to get fit," break it down into small, measurable steps.
| Big, vague goal | Small, actionable steps |
|---|---|
| "I'm getting fit" | - Walk for 30 minutes, 3 days a week. - Do not consume more than 2 teaspoons of sugar per day. - Stop eating after 8pm. |
| "I am reading books" | - I read 5 pages of a book every night before going to bed. |
Every time you complete a small step like this, your brain feels a little pleasure. That pleasure motivates you to keep doing it.
'Start good things' rather than 'stop bad things'
This is a very important psychological fact. Our brain prefers the goal of "doing something" over the goal of "not doing something."
For example, instead of thinking, "I will stop getting angry," set a positive goal instead. Like, "I will meditate for 10 minutes every evening to calm my mind," or "When I feel angry, I will count to 10." Here, you are taking action. Goals like these are much more likely to succeed.
Should we set goals 'SMART'?
A very popular and successful method for setting goals is the 'SMART' method. This means that your goal should have these five characteristics. Let's understand this with the example of quitting smoking .
| SMART letter | Meaning | Example: Quitting smoking |
|---|---|---|
| S - Specific | Your goal should be very clear and specific . | "I'm quitting smoking." (This is obvious) |
| M - Measurable | You need to be able to measure your progress. | "I'm reducing the number of cigarettes I smoke per day from 10 to 5." (This is measurable) |
| A - Attainable | Is this really something you can do? | It can be difficult for someone who smokes 20 cigarettes a day to stop suddenly, so it's more realistic to cut down gradually. |
| R - Relevant | Is this goal really important to your life? | "I want to quit smoking to improve my health and be happy with my family." (This applies to you) |
| T - Time-bound (with a time frame) | You need to have a time frame to achieve this goal. | "I will quit smoking completely within the next 3 months." (This is a time-bound statement.) |
If you're struggling to achieve health-related goals, especially those related to quitting smoking, losing weight, or controlling your diet, talk to your family doctor . He or she can help you come up with a realistic plan that works best for you.
Let your values guide you.
Finally, remember the "Why" behind your goal. Your values are your compass.
For example, instead of thinking, 'I'm going to lose 5 kilos,' think about the value behind it. Maybe it's ' health .' If you think, 'Because I care about my health, I'll be able to stay healthy, run around and play with my kids, and get used to a healthy lifestyle,' that will give you a lot of strength. Whenever you feel like you're having a hard time, remind yourself "why" you set this goal.
Take-Home Message
- Break your big goals down into small, simple steps that you can take every day.
- Instead of saying "I'm not doing anything bad," set goals that say "I'm starting something good."
- Set your goal using the SMART (Specific, Measurable, Attainable, Relevant, Time-bound) method.
- Obstacles may come. Make a plan (Plan B) in advance.
- When it comes to health-related goals, don't try to work alone, but seek advice from your doctor.
- Always remember "why" you are doing this. That is your greatest strength.
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