New Year – reflecting and refocussing
What are your thoughts on New Years Resolutions? Maybe you have tried making them each year, but failed by the 3rd January? Personally, I find it helpful to reflect on my life at this time of year, particularly how I spend my time. I try to use it as a time to refocus on my priorities regarding what is important, thinking through my life in terms of my spiritual, mental and physical health, and how I care for the people around me.
Not all my resolutions stick. Each January (and at other points in the year), I resolve to train for a half marathon, but usually come unstuck at some point in my training plan. I have never managed to stick at being a vegetarian for longer than six months. But other resolutions, maybe those which are more realistic and have clear goals, have stuck. I do usually manage at least 75 minutes of cardiovascular exercise a week, and even added in some strength work last year. I spend time praying most days, and my house is less cluttered than this time last year.
So, what makes a good resolution, one that results in longer term positive change? Is there any psychological evidence that can help us to stick with good routines? Per Carlbring at Stockholm University recently tracked the progress of 1,066 people who made New Year’s Resolutions at the end of 2017. He categorised their goals into two groups. Some were “avoidance goals” , such as quitting something like chocolate, smoking or social media. The others were “approach goals” – which involved adopting a new habit – such as swimming twice a week or practising the guitar in the evening. On average, the participants were about 25% more likely to meet their approach goals than the avoidance goals. He drew the conclusion from this that it is better to resolve to begin doing something rather than stop doing something.
So how might this play out in my life? Well firstly, my goal needs to be specific. If I set the goal of “eating more healthily”, how can I even measure that I have achieved it? Secondly, I need to carefully think through my motivation. Why is it important for me to eat better, or introduce strength training into my exercise routine? Resolutions need to be linked with our priorities in life. Lastly, I need to think about goals which are achievable. I am never going to find the time to go to the gym every day, so need to think through what is realistic, to help me not get disheartened.
What about you? Are there one or two new habits that you could introduce into your life this year? What do you think about New Year Resolutions?
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