New Year's resolutions: 32% of Dutch people make them for the new year. Only 8% of these millions of people stick to them. Over time, motivation gives way to resignation, and your resolution is put on the back burner. In this blog, we'd like to share 8 tips to help you stick to your New Year's resolutions.
Your New Year's resolution, where does it go wrong?
There's a reason why 92% of people fail at their New Year's resolutions. For most people who want to change, the brain's mindset remains the same. The same goes for their patterns. More than you might think, your daily actions are determined by the programming of your subconscious system. You do what you do because it's ingrained in your brain. Before you try to change your own patterns, it is therefore essential to learn how to better control your brain.
So, are New Year's resolutions pointless?
Of course, there's still nothing wrong with New Year's resolutions. However, it's important to realize that they can only succeed if you're willing to work on yourself (and thus your own brain). Furthermore, you can start changing your life structurally on any given day. It doesn't necessarily have to be January 1st. The reason you choose this moment is because everyone else does. It's simply a habit ingrained in your brain.
8 tips to help you stick to your New Year's resolution
1. Formulate your 'why'
New Year's resolutions only work if they are close to your heart. Earning more, for example, is a good resolution, but not so that you can drive the expensive car your colleague has. Your resolution must be based on a deep intrinsic desire. For example, you want to earn more so you can move with your daughter to a better neighborhood and give her better opportunities in life. Actually, improving your child's life is the higher goal. Earning more is just the means. Make sure your resolutions always lead back to your deepest why. This way, the flame of your motivation will continue to burn even after January 1st.
2. Visualize your New Year's resolution
A New Year's resolution is more than a sentence you mumble on New Year's Eve with a mouth full of fritters. Your goal must be so clear that you can see, feel, hear, and smell it in your mind down to the smallest details. This technique is also known as visualization. Visualization ensures that your brain accepts your resolution as a new reality after some time. This makes the adaptation process easier.
Read more about the power of visualization here.
3. Write down your New Year's resolution
Remembering your New Year's resolutions isn't enough. Even typing them out on an A4 sheet or to-do list doesn't yield the best results. Writing by hand works much better, according to various studies. When you connect the letters of words with a pen, your brain is engaged more than when typing (in the latter, you only select letters instead of creating them yourself).
4. Temper your expectations
Your goals can be challenging, but make sure they are realistic. Is your New Year's resolution to lose 8 kilos in January? Then it will be a big blow if the scales show a weight loss of 'only' two kilos after 14 days. The temptation to stop dieting is great, because "it's no use anyway". Therefore, temper your expectations and set small and realistic sub-goals. The chance of achieving them is greater, which also keeps your motivation higher. Success tastes like more!
5. Be patient
Realize that it takes time to learn a new habit. Experts speak of an average acclimatization period of at least 30 to 60 days. After that, the habit is integrated into your life and you perform it without thinking.
6. Improve your circumstances
Some things in your environment are so normal that they are almost self-evident. For example, a large television stands prominently in front of the sofa in your living room. Yet you wonder why you have so much trouble watching less Netflix in the evening. The answer is obvious: you make it too difficult for yourself. The more temptations lurking in your environment, the harder it is to stick to your New Year's resolutions.
Therefore, organize your environment smarter and replace that remote control on the armrest of the sofa with that one book you always wanted to read. Also, remove the Netflix app from your phone and adjust the remaining apps to your New Year's resolutions.
7. Get your environment on board
With the support of your partner, friends, and others, sticking to your New Year's resolutions is a lot easier. You can count on encouraging words when you're feeling down. Expressing your goals also brings an extra bit of responsibility. After all, you don't want to have to explain after 14 days why you've already abandoned your resolutions. That little bit of social pressure makes you less likely to give up.
8. Adjust as you go
The path to the top is not always straight. Due to circumstances, you often encounter resistance along the way when sticking to your good intentions. The trick is to not give up and adjust as needed.
The path to get there may change, as long as your good intentions remain.
Which New Year's resolution are you pursuing this year?
