The start of each new year comes with resolutions and a vow to quit bad habits.
Often the quest to improve health behaviors, such as losing weight, increasing physical activity, or quitting smoking, is short-lived.
One study followed 200 people with New Year’s resolutions and found that 81% failed to maintain their health behaviors within two years, and the reasons varied from person to person.
For example, in the case of cigarettes, people are dealing with a very addictive product, namely nicotine. About 95 percent of people relapse after six to 12 months of abstinence when they try to quit smoking on their own.
No matter how serious your addiction is or even if you don’t suffer from it, change is very difficult. Often people haven’t explored why they are making this change or how ready they are.
They also may not have made a plan because they may simply not realize how difficult it is to change their behavior.
Although it is normal to experience negative feelings after a failed attempt, these feelings can cause a person to lose hope in their ability to change if they persist for too long.
However, after a relapse, you can learn from your mistakes and try again. Research shows that a person’s chances of success in positive behavior change gradually increase over time after unsuccessful attempts.
Here are some tips to understand why you make your New Year’s resolutions:
- Know the reason for your change. It could be the desire to improve your skin care routine or improve your health and set a better example for your family and everyone who looks up to you.
- Set short- and long-term goals when executing change. Researchers have found that these goals should be specific, measurable, achievable, realistic and timely, or SMART. Weekly SMART goals help achieve long-term goals.
- Track and monitor your behavior as it enhances positive behavior change. You can do this by keeping a journal and taking notes. Many people also recommend fitness apps.
- Get help. In some cases, behavior change may be more effective with the help of a professional such as a licensed clinical psychologist. Trained professionals can provide services such as motivational interviewing, cognitive behavioral therapy, and acceptance and commitment therapy.
