HTV Networks Blog

We’re a month into 2012 and many of us made New Year’s resolutions relating to our health. ‘I’m going to lose weight.’ ‘I’m going to exercise more.’ ‘I’m going to quit smoking.’ ‘I’m going to get more sleep.’ Whatever the goal was, or is, there’s one very annoying thing about New Year’s resolutions; while they’re easy to make, they’re even easier to break. In fact, 25% of adult Americans that made resolutions did not make it past the first week. Not to worry, even if you’ve lost sight of the health goal you made, there are ways to get back on track and ensure that the healthy changes you want to make actually stick.

Research suggests that there are some common strategies that can boost your chances for turning your words into actions. First, make sure your goal is a realistic one. Don’t set yourself up for failure by setting an impossibly high goal. Make it something doable. Instead of saying ‘I want to lose 20 pounds in two weeks’ try for something more along the lines of ‘I want to lose five pounds in a month’. Maybe you could lose 20 pounds in two weeks, but chances are it wouldn’t be completed in a healthy manner and the weight would come back in no time. The realistic goal might be smaller but it is way more attainable. Next, develop an action plan. Lets stick with the idea of losing weight. Start writing down steps that can help you put your plan, and yourself, to work. Maybe you decide you want to walk for thirty minutes each day, or cut soda out of your diet, or keep a food diary to track caloric intake. Writing down what you need to do and visualizing doing these things holds you accountable for your resolution and its something tangible that you can refer back to. Also, remember that part of your strategy should include planning for obstacles and preparing for possible challenges you may face. Maybe you have a party to attend and you know there will be lots of tasty temptations there. Don’t just say ‘oh, I can cheat just this once’ or ‘oh, I just wont go’. Face the challenge by being ready for it. Eat something healthy and filling before the party and when you get there, choose one thing you really want to try, enjoy it, and move on. You’ll come away stronger and more confident knowing that you can stay on track with these life changes.

Now that your resolution is mapped out (bumps and all) and you’re tackling it head on, you have to keep the momentum going. Make sure you track your progress; go over what’s worked, what hasn’t worked and what will best keep you focused. Behavioral researcher and clinical psychologist Dr. Christine Hunter notes that “self-monitoring or tracking seems to be critical for almost every sort of behavior change.” In other words, check yourself before you wreck yourself. Creating a supportive environment is also key to your success. Physically, you might need the appropriate exercise equipment, food and clothing. Socially, enlist friends and family to help with your goals. Ask them to go to a class or cook a healthy meal with you. Chances are they’ll want to adopt this healthy change as well.

Some final thoughts on keeping your resolution a permanent fixture in your life: have fun! This can be accomplished by treating yourself every once in a while. I’m not saying go out and polish off a carton of ice cream, but more along the lines of buying that new pair of shoes you really wanted as a means of rewarding yourself for completing your first half-marathon. Also, keep things new and exciting by adding variety to your goal plan. Try a new healthy recipe or expand your goals so you stay motivated. Think about it: the more fun something is, the more likely you are to do it and make it a habit. Change can be hard, and it usually is. Commit to a resolution only when you are ready. That means it does not have to be a New Year to turn the page, it can be at any time in your life. If what you are aspiring to is something that comes from your heart, that you want for your life, and no one else’s, the sky’s the limit.