As we wrap up 2022 the coming new year gives many a sense of renewal and the urge to make New Year’s Resolutions. Or, you may be more like me. I swore years ago never to make another New Year’s Resolution because, well, I don’t keep them! Honestly, how many people do you know who keep their New Year’s Resolutions? There is hope though, whereas I am terrible at keeping New Year’s Resolutions, I’m actually really good at goal setting and achieving goals.
Why Do We Fail?
There are as many reasons as there are people, but some of the more universal ones that I found are as follows.
January 1st is likely not the best day to start.
We must be mentally prepared for making a change. For example, have the pros and cons of the change been considered? If your goal is to hit the gym everyday, have you considered what might have to shift to achieve that? Are you willing to give up time with your family or other hobbies to meet this goal?
We are not specific enough or we are TOO specific.
Huh? The most common New Year’s Resolution is to exercise (NOT SPECIFIC ENOUGH); when, where, how much, what type, etc. The second most common resolution is to achieve a specific body weight (TOO SPECIFIC); focus on the actions needed instead of the number on the scale.
Making Health Habitual
Making health habitual: the psychology of habit-forming
I have found the information in this paper so very helpful over the years in helping my clients make lasting changes. When something is a habit it is automatic; remembering to do it takes almost no brain space. For example, I’m certain that I don’t think about putting my seat belt on when I get in the car. It’s a habit, I just do it.
According to this study, with a few simple rules, in about 10 weeks we can create a habit of our choosing! The habit must be a new behavior (I will eat a vegetable with lunch). We cannot create a habit of NOT doing something (I won’t eat candy).
Strategies For Success
Ok I do have a little more to say on this subject from my personal experience. As a physical therapist 25 years of experience, I have a lot of firsthand knowledge from helping people set and meet their own health goals.
You First!
What is important to YOU? If the goal is important to you, there is a much better chance you will achieve it.
Small Changes = Big Results!
Choose a goal you can achieve; aim for small and manageable goals and changes. Failure is discouraging and will allow you to give up. You can build on the small successes over time. Success will stimulate further changes. Remember, it’s a marathon, not a sprint. Simpler actions become habitual more quickly.
Be Specific!
- What? (5 squats)
- When? (while my coffee brews)
- Where? (in the kitchen)
Schedule It!
Make an appointment with yourself. Write it down, put it in your calendar. Reschedule it when necessary but try not to cancel it.
Share It!
Speak your goal into the world and enlist support from your friends and family. I know when I am ready to commit to working on a goal because I am ready to tell others and be accountable.
Stay Flexible!
Know that challenges and setbacks will happen; don’t judge yourself, dust yourself off and get right back on track.
Congratulations!
You’ve made a healthy habit! It will get easier with time and in about 10 weeks you should find you are doing your target action automatically without having to think about it.
Wishing you a happy and healthy beginning to 2023,
We provide in-home assessments in the San Francisco Bay Area. Contact us for a personalized Physical Therapy, Occupational Therapy, or Speech Therapy assessment.
Joanne Bedwell, PT is the Resident Blogger at Be Active Be Well. She lives and works in San Francisco seeing clients in their homes and teaching fitness classes.
DISCLAIMER: This article contains information that is intended to help the readers be better informed regarding exercise and health care. It is presented as general advice on health care. Always consult your doctor for your individual needs. Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This article is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.
