How to Make New Year Resolutions that Stick

One constant of the New Year rituals for many people is making their New Year resolution.  We have grand ideas about changing ourselves, improving something about ourselves or doing something different and the new year seems the ideal time to put them into force.  Then by mid-January, the ideas have gone out of the window!  So how do you make New Year resolutions that stick?

Understand the mind

The first step to sticking to new year’s resolutions involves a little psychology.  Understanding why we give in can be a good way to try not to do this.  According to psychiatrists from Harvard medical school, self-restraint is a rational desire that is found in the front of the brain, the most recently evolved part.  This is often overridden by those old survival instincts that have been with us since cave man times.  Pleasure also lives in this instinctive area and when we do something pleasurable, the brain releases a chemical called dopamine.  In effect, we reward ourselves for doing something we enjoy, such as eating a particular food or drinking a certain drink.

Making and keeping new year’s resolutions, therefore, are about out-manoeuvring those instinctive urges and listening to the rational ones.  Sounds easy, right?

Making a resolution

Understanding how the brain works is only part of the process.  The actual resolution itself is a big factor in how successful you will be.  For instance, people make these big lists of things they want to change but the successful ones pick a single thing.  It could be stopping smoking, drinking less alcohol, eating better or even going for a walk every week.  Make sure it is something realistic and achievable with a bit of work.  Pick one thing and stick to it until it is achieved, then look at picking another.

Before you begin, do a little research into the subject to prepare yourself.  For instance, say you want to cut down on your intake of sugary drinks.  So look into what other drinks you can go for instead.  Smoothies are a popular option at this time of year for their detox properties and natural boosts.  So pick a favourite recipe then buy yourself a personalised high ball glass.  Instead of a birthday message, have a recipe printed on it or an inspiring quote.

Starting out

Choose a message about your resolution

New Year’s Day is a common start date for a resolution but it doesn’t have to be January 1^st when you start.  Pick a date when you are prepared for your resolution.  One suggestion is to write on a card what you are going to do and the start date or you can make it a bit fun and have a wooden plaque made that has the resolution and date on it.  Hang it somewhere relevant, such as the kitchen and glance as you are passing, reinforcing that it is a good thing and helping your brain stick with the rational side and ignore those pesky instincts.  Once you have completed the task, the plaque can act as a reminder of what you can do when you put your mind to it!