Resolution Dissolution
Authored by Kyle Golden (January 26, 2024)
So, you began the year with lofty resolutions and goals. Perhaps you planned to abstain from alcohol for a month, improve your diet, increase your physical activity, or start saving for a vacation. As January concludes, however, many of us may find that our New Year's resolutions have already started to fade. But why is this the case? What is it about resolutions and this time of year that makes achieving success so difficult?
The main reason is that we often set unrealistic expectations for ourselves. We expect dramatic changes overnight, and when those changes don't immediately appear, we can feel discouraged and give up. We typically set out to accomplish major changes too, not simple habits. The fact is change is hard and breaking a bad habit and starting a new, good habit is far more difficult and takes longer than we think it will.
If you thought this would be your year to make and keep resolutions and haven’t yet, you're not alone. Many people cease reinforcing their new habits after about three weeks. Don't be too hard on yourself. But why is this pattern so common and why specifically after three weeks? Let's delve deeper.
The notion that habits can be formed or broken in just 21 days originates from a 1960 self-help book by plastic surgeon Dr. Maxwell Maltz. He noticed it took a minimum of 21 days for his patients to adjust to their new appearance or a missing limb. Thus, the popular myth of habit formation was born. Note the term "minimum". However, more recent research suggests it takes much longer, approximately 66 days, for a new behavior to become automatic. This highlights the significance of patience, persistence, and realistic expectations when setting goals and trying to form new habits. That's not even considering the importance of setting a realistic goal to start with.
Okay, perhaps we don't allow ourselves sufficient time to adapt to our new habits and achieve our goals. Could there be any other factors contributing to this dissolution of resolutions? Maybe take time to seriously consider the goals and habits you aim to achieve or change.
It's crucial to set goals that are meaningful to you and align with your personal values and purpose. Have you even considered your values and purpose? The goals that are most likely to be met are those that resonate deeply with who we are and what we aspire to be. When we set goals that align with our core values, we provide ourselves with a strong motivation to achieve them. This is because they are not just arbitrary targets but reflect our deepest desires and our vision for our lives.
Why is this the case? It comes down to the power of intrinsic motivation. This is the drive that comes from within, from a genuine interest or enjoyment in a task. When we are intrinsically motivated, we are driven by internal rewards such as personal satisfaction and growth. This type of motivation is much more powerful and enduring than extrinsic motivation, which is driven by external rewards or punishments.
Setting a goal because it aligns with your values is intrinsically motivating. You're not working towards it because of external pressures or expectations, but because it genuinely matters to you. This makes it far more likely that you will persist in the face of challenges and setbacks, and ultimately achieve your goal.
So, when setting your goals, take some time to reflect on what truly matters to you. What are your core values? What is your vision for your life? Let these guide you in setting your goals. Then, each step you take towards achieving your goal will feel meaningful and rewarding, boosting your motivation and increasing your chances of success.
Great, you've set goals that align with your values and purpose! If your goal seems daunting, don't despair. Instead of doubting yourself, adjust your mindset. Concentrate on smaller, more manageable goals to work on throughout the year, rather than one large resolution. This way, each small victory can be celebrated, keeping your motivation high.
Another effective way to reach larger goals is to break them into several smaller, manageable habits to develop over time. This approach can make an ambitious goal feel less overwhelming and more attainable. Before you know it, you’ll be celebrating the accomplishments you set out to achieve.
For example, if your goal is to lose a significant amount of weight, start with smaller habits. Eat a salad before dinner each day to fill up on healthy vegetables, reducing your intake of carbs and meat. Over time, you can improve your diet gradually.
If you want to save a large sum of money, start by setting aside a small amount weekly. This could be money saved from eating out less frequently, like having lunch out only two days a week instead of every day. As you adapt to this habit, you can slowly increase the savings.
Interestingly, these two goals complement each other well, and you also get the compounding effect of healthy lifestyle goals.
By focusing on these smaller, manageable habits, you'll be making gradual progress towards your larger goal, and each small success will boost your motivation and confidence. Over time, these small changes can add up to significant progress towards your larger goal, making it much more achievable than it initially seemed.
Remember, it's never too late to start again. If you've deviated from your resolution, don't wait until next year. Start again tomorrow, or even immediately! In fact, if you didn’t set a resolution for 2024, that's perfectly fine. I’m not a big fan of starting resolutions on a predetermined day. The pressure of initiating a resolution around the new year can be demotivating. Start a resolution when you feel ready, not just because the calendar suggests it. Instead, aim for constant self-improvement throughout the year, and remember to be kind to yourself along the way.
I hope you find these tips helpful and motivating to get back on track with setting and accomplishing your goals. Do you have any strategies that have helped you achieve your objectives? Please feel free to leave a comment below. Your insights might provide a solution to someone else's roadblock.
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(Consider this article as general information on health, fitness, and lifestyle. Always consult your physician or health care provider before making significant changes to your diet or lifestyle.)
Hi, I’m Kyle Golden,
Founder and Coach at Vireo Fitness. For over 16 years I have helped hundreds of clients just like you find their path to better health. Get in touch today and find out how I can help you embrace a better lifestyle and realize your full potential!