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Tis
that time of the year again: 40 to 45% of adults in the
United States will make New Year's resolutions, continuing
a tradition that began in ancient Roman times.
Resolutions
run the gamut of self-improvement, but the majority concern
healthy behaviors, such as losing weight,
starting exercise, stopping smoking, and reducing alcohol
use.
Psychologists
have conducted multiple studies on self-change in general
and New Year's resolutions in particular. Making a New Year'
Resolution is a valuable opportunity for you to increase
the quality of your life.
In fact,
40 to 46% of New Year's resolvers will be successful at
six months. Contrary to widespread public opinion, a considerable
proportion of New Year resolvers do succeed.
What's
more, scientific research indicates that you are 10
times more likely to change by making a New Year's
resolution compared to non-resolvers with the identical
goals and comparable motivation to change.
Here
are evidence-based tips for creating and keeping your
New Year's Resolution. These are based on research
studies tracking successful resolvers. In other words,
here's what separates successful from unsuccessful
resolvers.
Before
January 1
-
Make
realistic, attainable goals. Vague goals beget vague
resolutions. Grandiose goals beget resignation.
-
Develop
a specific action plan. What, specifically, are
you going to do differently to counter the problem?
-
Establish
genuine confidence that you can keep the resolution
despite the occasional slips in 2007. Confidence
(or self-efficacy, as psychologists call it) is
a potent predictor of who succeeds in the new year.
-
Publicly
declare your resolution. Public commitments are
generally more successful than private decisions.
In
January
-
Cultivate
social support. The buddy system works! And buddies
can be coworkers, family members, friends, or fellow
resolvers.
-
Track
your progress by recording or charting your changed
behavior. Research indicates that such "self-monitoring"
increases the probability of keeping the resolution.
-
Reward
your successes. Reinforce yourself for each step
with a (healthy) treat or compliment. Perhaps create
a reward contract with a loved one.
-
Build
in a healthy behavior incompatible with your problem.
For example, learn assertion if your resolution
is to be less passive, or learn to relax if you
are resolved to decrease stress.
-
Arrange
your environment to help, rather than hinder, you.
Limit exposure to high-risk situations and create
reminders for your resolutions. If you are limiting
the sweets, don't hang out in the bakery.
-
Expect
occasional slips in your resolutions. Most successful
resolvers slip in January. But a slip need not be
a fall; pick yourself up and recommit to your resolution
after a slip. Don't let one missed exercise class
end the exercise program. One research study showed
that 71% of successful resolvers said their first
slip had actually strengthened their efforts.
-
Avoid
self-blame after a slip. Frequent self-blame predicts
who will give up soon.
February
and Beyond
-
Think
of resolutions as marathons, not 100-yard dashes.
Prepare for the long haul of a changed lifestyle.
-
Prepare
for slips associated with negative emotions and
social pressures. Create a "slip plan"
to deal with those situations once into February.
Consider, for example, leaving the pressured situation,
distracting yourself, and calling a friend, and
reminding yourself that a slip (lapse) need not
be a fall (relapse).
-
Avoid
getting negative about yourself or your slips -
be positive about your successes!
-
Remember
that meaningful change takes time. It takes three
to six months before a change becomes routine.
Sources:
Gritz, E. R., Carr, C. R., & Marcus, A. C. (1988).
Unaided smoking cessation: Great American Smokeout
and New Year's day quitters. Journal of Psychosocial
Oncology, 6, 217-234.
Marlatt, G. A., & Kaplan, B. E. (1972). Self-initiated
attempts to change behavior: A study of New Year's
resolutions. Psychological Reports, 30, 123-131.
Norcross, J.C., Mrykalo, M.S., & Blagys, M.D.
(2002). Auld lang syne: Success predictors, change
processes, and self-reported outcomes of New Year's
resolvers and nonresolvers. Journal of Clinical Psychology,
58, 397-405.
Norcross, J.C., Ratzin, A.C., & Payne, D. (1989).
Ringing in the New Year: The change processes and
reported outcomes of resolutions. Addictive Behaviors,
14, 205-212.
Norcross, J. C., Santrock, J W., Campbell, L. F.,
Smith, T P., Sommer, R., & Zuckerman, E. L. (2003).
Authoritative guide to self-help resources in mental
health (2nd ed.). New York: Guilford.
Norcross, J. C., & Vangarelli, D. J. (1989). The
resolution solution: Longitudinal examination of New
Year's change attempts. Journal of Substance Abuse,
1, 127-134.
Prochaska, J. O., Norcross, J. C., & DiClemente,
C. C. (1995). Changing for good. New York: Avon.
Author: Dr. Norcross
is a full-time professor at University of Scranton
and part-time practitioner trained in the scientist-practitoner
tradition. He has extensive editorial and administrative
experience in organized psychology. His clinical work
entails conducting individual, couples, and group
therapy with adolescents and adults, particularly
with fellow mental health professionals. Dr. Norcross is a member of the National Register Board of Directors. |
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