We have probably all had the good intentions, the promise to change after the excesses of the christmas period:
“I Will Cut Out Caffiene“
“I Will Not Drink Alcohol”
“No More Junk Food”
“I will go to the Gym three times a week”
“I will read a book every week”
Making a New Year’s Resolution sounds like the perfect way to reinvigerate and focus on what you want out of life, but all too often they fail, and we slip back into the old routine. There are many reasons why we break a resolution and slip back into the old routine.
One of the simplest reasons is because we make bad resolutions. Not that the reasoning behind each resolution is bad, but our approach to framing them is flawed and we often state the headline but we don’t plan any actions or consider how to approach them, and often we state what we want to do rather than why.
Focus on the Why: “I will drink less caffeine” if you consider the reasons “Why” or “Because” then it can help you maintain a focus – “I will drink less caffeine because reducing my intake supports better sleep quality, enhances my overall hydration, and helps maintain a more balanced and sustainable energy level throughout the day.”
Negative Framing: Resolutions framed in the negative emphasise what you’re restricting or giving up. This framing can lead to feelings of deprivation and create a mindset focused on loss rather than gain, making it psychologically more challenging to adhere to the resolution.
Once it’s Broken: “I will not eat chocolate” but you will, and when you do the resolution is broken! Then it’s even easier to ignore. “I will cut down on chocolate, and choose healthier snacks, but allow myself a little bit occassionally as a treat”. Sounds a lot easier to achieve and will more likely to be sustained.
Do Not Focus on the Forbidden: The mind has a tendency to fixate on what is forbidden. When you tell yourself you will not do something, it can create a heightened awareness and desire for the very behavior you’re trying to avoid.
Lack of Clarity: Resolutions may lack clear, positive action steps. Without a proactive plan for what to do instead, it’s easier to fall back into old habits. Positive resolutions that articulate what you will do provide a clearer roadmap for behaviour.
“I will not eat unhealthy snacks.” – Make it a positive Resolution with clear actions: “I will make healthier snack choices by preparing and keeping a variety of fresh fruits, vegetables, and nuts readily available. I will also plan my meals in advance to avoid relying on unhealthy snacks and create a weekly shopping list focused on nutritious options.”
Seek Support: Share your resolutions with friends, family, or a supportive community. Having a support system can provide encouragement and accountability.
Celebrate Progress: Acknowledge and celebrate your achievements along the way. Celebrating milestones, no matter how small, reinforces positive behavior and keeps you motivated.