These are New Year’s resolutions that really work

On New Year’s Day, the word “diet” is googled 82 percent more often than on average days, researchers at the University of Pennsylvania have calculated. And new members traditionally flock to fitness studios, especially at the beginning of the year. Why is the beginning of the year a magical moment for many people and an opportunity for course corrections?

Scientists in Pennsylvania believe that on a significant date we find it easier to psychologically move away from our “old selves.” About the me who prefers to postpone work until tomorrow, who snaps at his loved ones and, with the greatest of ease, eats a large carton of Ben & Jerry’s ice cream before going to bed. This old me should be over in the new year. “Fresh start effect” – that’s what scientists in Pennsylvania call this phenomenon. It’s just a shame that we often don’t manage to maintain this initial enthusiasm.

If you want to persevere in the new year, you should check how future-proof your plans are:

1. How many good resolutions do you have?

Quit smoking, drink less and eat healthier: the plans we make at the beginning of the year are often too ambitious. It’s time to channel your enthusiasm and choose a resolution that you really want to achieve. This increases your chances of success.

2. Why do you want to change?

“I have to lose weight or I’ll make a fool of myself on the beach.” Research shows that changes based on feelings of guilt or fear have the lowest chance of success. When we make good resolutions, they often concern things that we no longer want to have in our lives. Instead, ask yourself what you’re talking about more would like to have. Will you really go jogging three times a week if you don’t really like running? Or do you get up at half past six every day if you’re an evening person? So ask yourself critically: What change that I would like to have achieved by the end of the year is really important to me?

3. Is your intention specific enough?

Vaguely formulated plans like “I want to live a healthier life” or “I won’t put so much pressure on myself anymore” are doomed to failure. Psychologists advise that you make your plans very specific. For example, “I go jogging for twenty minutes before dinner on Wednesday and Friday.” It also helps to break down a large goal into many small goals.

4. Do you tell others what you’re up to?

The more people know about your projects, the more support you can get and the better chance you have of success. It becomes a whole lot harder to light a cigarette when everyone knows you want to quit smoking.

5. Will next year be a tough year for you?

When we fail in our endeavors – and this ultimately happens in most cases – our self-image can suffer and we feel depressed. Therefore, if there are many other things in your life to which you need to devote your attention, it is probably wiser to postpone behavior changes.

6. How quickly do you give up?

It is difficult to change your own behavior. Studies have shown that several attempts are always necessary to achieve success. That’s why it’s not wise to throw in the towel immediately if you don’t keep an exercise date or if you give up on a bag of candy. Scientists advise viewing setbacks as inevitable and accepting them as part of the change process. Researchers at the University of Washington, for example, found that aspiring quitters risk failure if they think in “all or nothing” terms. Anyone who thinks they don’t have enough willpower because they smoked a cigarette is more likely to give up than someone who thinks about how that one cigarette came about. And then avoid this situation in the future.

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