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Small Steps: If you're aiming to exercise more, don't head straight for the Great Ski Race. A jaunt in Paige Meadows is also heart healthy. File photo |
CommentsHow's That Resolution Coming Along?
Published: February 11, 2010by Linda Lindsay
Practical Wellness
Well, it’s been more than six weeks since New Year’s Day — that auspicious day on which millions of people vow once and for all to lose that flab, learn a new language, swear off the junk food, pay off their debt, and clean out every drawer and closet in their house.
So how’s that working for you?
If your answer is, “Great! I’ve lost five pounds, love my macrobiotic diet, and have closets that Martha Stewart would be proud of,” then I say well done. I’d also say that you’re in the very small minority of people who keep their resolutions; the bulk of us — 80 to 90 percent, in fact — don’t.
We start out with such good intentions, so why do we fail so miserably? The answer, say researchers, is that most of us go about it all wrong. We make too many resolutions, aim too high, and try to do it alone. We have no clear plan, and if we blow it once, we give up altogether.
But 10 to 20 percent of people keep their resolutions and by next Christmas are fitting into smaller jeans, signing up for the next level of French, or closing a credit card account they finally paid off.
Note that I said “or,” not “and,” because people who stick to their resolutions have usually chosen to tackle one reasonable goal, not three superhuman ones. They also employ a number of helpful tricks to help them stay on task. Here are their secrets:
Choose one achievable goal, and write down what you want to accomplish by this time next year. Be concrete. Instead of saying, “I will reduce my debt,” say, “I will pay off the credit card with the highest interest.” A crucial component to this goal is writing down why. “Drinking less caffeine will help me sleep better,” or “watching less TV will give me more time to read.”
Break your goal into small steps. If you want to lose 20 pounds this year, that means about 1.5 pounds a month; that sounds a heck of a lot easier than tackling all 20 pounds at once. Now, break your goal down further: set weekly goals and write them down where you can see them. Your first week of “eating a healthier diet,” for example, might entail cutting soda from three cans a day to two, eating fruit for a morning snack, and replacing white bread with whole grain.
Share your goal with friends and family. Not only does this make you accountable (it’s hard to slump next to your hubby on the couch with a pint of Ben & Jerry’s when you’ve resolved to eat less sugar), it also elicits support and encouragement. If your goal synchs up with a friend’s, that’s even better. You might find a new yoga class, for example, but your friend makes sure you actually show up for it.
Chart your progress in whatever way works for you: an exercise journal, a chart on the fridge for weight loss, or a blog with friends about the books you’ve read since cutting back on TV.
Reward yourself when you achieve a milestone, but don’t make the reward counterproductive to your overall goal. If you just lost five pounds, is it wise to celebrate with an ice cream sundae? A better choice might be a new flattering item of clothing.
If you have a setback, don’t beat yourself up, and don’t use it as an excuse to give up. Set your goals for the coming week, and get back on track.
Focus on the benefits of success, not the sacrifice. Instead of thinking, “That donut is off limits,” think “If I eat that donut, I’ll crash and be tired in an hour; a healthy snack will give me energy for the afternoon.” If your goal is to get more sleep, instead of thinking, “I’ll miss David Letterman,” try “I’ll wake up tomorrow feeling rested and ready for my day.”
Research shows that if you can stick with a new habit for three weeks, things will get easier; this is because it takes the brain about 21 days to form new neural pathways and “hardwire” your different behavior. But it helps if you work with your brain, not against it.
Psychologist Dominique DeBacker explains that the brain has three parts, and all must be satisfied when you introduce a new habit or information. The primitive, or reptilian brain, needs to know if the new action is dangerous, scary, or stressful. While the idea of a pole dancing class might set off alarms in your brain, the idea of meeting with a trainer to learn how to use weight machines puts you right at ease.
The emotional, or limbic, part of the brain needs to know if the new habit will bring pleasure or pain. If you’re hooked on sweets, your limbic brain will balk at going cold turkey on the sugar. But substituting whole-grain cinnamon toast for your morning Pop Tart? That might be okay.
The neocortex, or reasoning center of the brain, needs to know why the change is important, and what’s in it for you. You may not care one whit about ever doing a triathlon, but working out to lower your dangerously high cholesterol might top your list.
What if you’ve already blown your resolution this year? No worries. Who says you can only start on Jan. 1? Choose a new date, like March 4 (march forth!) or the first day of spring, March 20. Make a sensible plan with specific, incremental steps. Your brain will be at ease, you’ll experience small victories, and the changes you make will be associated with pleasure and excitement. What a great way to achieve your goal.
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