If you find that you struggle to stick to your healthy New Year’s resolutions every year, take heart: the problem may not lie with you and your supposed lack of willpower, but rather the nature of the resolutions themselves. Use these expert tips to make better resolutions this January and prepare to reap the rewards.
1. Make SMART resolutions:
If goals are Specific, Measurable, Achievable, Relevant and Time related, you’re much more likely to achieve them, says Gauteng counselling psychologist Karin Steyn. Specific: instead of vaguely resolving to “get fit”, resolve to “walk 20 minutes a day, five days a week” – something that’s also Measurable, realistically Achievable, Relevant and Time-related. You can use an activity tracker to log your walks and your progress as you get fitter. This way you’ll be more motivated to carry on.
Click here to shop activity trackers at Clicks.
2. Make resolutions that connect with your values:
“When you just have ideas but don’t really believe strongly in them, it’s unlikely you’ll follow through,” says Steyn. You’re unlikely to stick to your resolution to volunteer at an animal shelter, for example, if you’re not much of an animal person.
3. Make “approach resolutions”, not “avoid” ones:
In other words, focus on things you will do, rather than those you won’t. So instead of resolving to “quit drinking”, resolve to “take alcohol-free beer/wine when I go to braais” or “order a mocktail in bars or restaurants” – think Virgin Bloody Mary or Virgin Mojito.
Click here for delicious summer mocktail recipes.
4. Make “minimal” resolutions:
Ones with a minimal standard you need to reach to feel a sense of achievement – not “maximal” all-or-nothing ones. So instead of “declutter the house”, resolve to “sort out a shelf/cupboard a week” – something you are much more likely to achieve.
5. Develop a strong vision:
Picture what your life will be like when you successfully make the change, and revel in that good feeling, says Steyn. “You need to include the positive feelings in that vision.”
6. Commit yourself:
Make yourself accountable for achieving your resolution by making a written or verbal promise. You can keep it private (write it in a journal or tell a good friend), or if you feel brave, go public on Facebook or a blog. This can provide not only powerful motivation, but in many cases, support, as others encourage, tease or spur you on.
7. Reward yourself:
Health changes are mostly incremental, and involve changing ingrained habits, from reaching for salt and sugar at the table, to pouring a stiff drink when you hit the couch at night. When you manage a week without this, reach 5 000 steps on a tracker, clear out a cupboard or achieve any other SMART goal, trumpet it and get a pat on the back from a friend or coach over mocktails.
8. Don’t beat yourself up:
If you break a resolution, don’t chuck in the towel. So what if you missed one Saturday walk and had a lie-in instead? You’re human – resolve to recover from your slip and get back on track right away.
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