This post is by Anthony Savage of Sparta Health
It's New Year's Eve. You stand there, all dressed up, ready for your clean slate. You count down from ten, increasingly more excited as the numbers go down. You anticipate the start of the 'new you'. The clock strikes 12, and nothing changes. You're still you. And that's the best thing you can be. Embrace it.
If you want to set a new goal or resolution, go for it! Just don't expect miracles to happen over-night. And, make your goals attainable. In 2020, of those who made resolutions, only 26% kept them [1]. On average, in the first two weeks of January "one in 10 people give up on their New Year's resolutions" [2]. Most resolutions circle weight loss and health: "Doing more exercise and improving fitness top the list of resolutions (53%), with losing weight (48%) the second most popular resolution, and 39% resolving to improve their diet in 2021" [1]. These also tend to be the resolutions that we give up the fastest.
The Problem
'New year, new me' is a damaging mindset. The idea that you need to change yourself completely neglects all of the brilliant parts of who you are. It also puts a lot of pressure on you. That pressure quickly becomes a source of stress, which ultimately "prevents you from moving forward and achieving your goals" [3]. We are all guilty of "setting a high goal and trying to attain it immediately" [3]. Change takes time. It isn't direct or linear; it's a journey.
Time
Most of the resolutions we make are about building or breaking a habit: Giving up smoking, eating healthier, exercising more, to name a few. All of which are great goals. But, the majority of us wish for these things to become instinct after a day. In reality, it can take "approximately 66 days before a new habit becomes automatic" [4]. If you have a habit you want to adopt or let go of, give yourself time.
Intentions vs Goals
Try not to set a list of twenty "heavy lift" [4] habits, like saving more money, getting a promotion, drinking less alcohol and travelling more. It can be overwhelming, and you won't know where to start. Substantial changes can be positive, but what gets you there? Small, everyday changes that you can start right now. Make "regular daily, weekly, and monthly intentions instead of making a big ordeal about laborious resolutions" [4]. Intentions are better than goals. They're more forgiving, and they're rooted in the present. Resolutions are often perceived to have "no "wiggle room"—no space for setbacks"[3]. Intentions are less fail-or-succeed, and more honouring of "effort and process, not just results" [4]. In turn, this will motivate and push you towards bigger goals.
Resolutions
Wanting to make a new year's resolution isn't a bad thing. It's commendable. It's just about picking the right ones that work for you. And, setting achievable goals that won't leave you disappointed. Some resolutions to consider are:
- Less time on social media - social media can be a drain on your mental health. And, the blue light from your devices is also damaging to our sleep quality. Follow more positive accounts and reduce your time on socials. Scroll less, live more. It's a fab goal for the year that will make you more present and positive, not to mention it's easily achievable.
- Fitness - your goal is to be fit, fantastic! Taking the stairs where possible, or standing up for five minutes every hour are brilliant small steps to take. Set a low target and stick to it: perhaps 5 minutes of exercise every day, and build up from there. If running is your goal, try Couch-to-5K. It's broken down into manageable stages, and you really notice your gradual progress as the weeks go on.
- Style - change doesn't always have to be inward! Shake up your style, be bolder if you want to be. Maybe even get a new haircut or wear that red lipstick you've been too nervous to try. These small steps can "make you feel in control and help you make bigger decisions" [5].
- The Secret - add, rather than subtract, from yourself. Instead of changing yourself, adapt and grow. Stepping into the new year as a 'new you', means letting go of parts of yourself. How can you possibly tackle your goals with only part of yourself fully present? Denying the 'bad' elements means ignoring experiences that have made you who you are. You are at your 'best' when you take every defining moment from the previous year, good or bad, and build on them.
If you want to make a change, go for it. If you fail, try again tomorrow, or next week, or in an hour. Putting the pressure on making that happen on a specific day sets you up for failure. Besides, new year's day is just another day. So, stop trying to reinvent yourself with crazy resolutions and start embracing who you are. Make 2021 the year of more you.
About Anthony Savage
Anthony Savage is the Medical Services Manager at Sparta Health, having joined the team in 2017 and is responsible for the overall operational delivery of our high quality services to our clients. He has a solid background in workplace physiology, health and safety, as well over 12 years of delivering, and holding senior management positions, for leading injury and condition management providers.
He is known for his innovative approach in his design and execution of services and his ability to build enduring relationships.
References:
- Ibbetson C. Who kept their 2020 New Year’s resolutions? And how many are making them for 2021? | YouGov [Internet]. yougov.co.uk. 2020 [cited 2021 Jan 8].
- Purcell V. When Are You Most Likely to Quit Your New Year’s Resolution? [Internet]. www.theresident.co.uk. 2020 [cited 2021 Jan 8].
- Scott E. New Year’s Resolutions: From Stressful to Stress-Relieving [Internet]. Verywell Mind. 2020 [cited 2021 Jan 8].
- Beheshti N. New Year’s Resolutions Don’t Last. Do This Instead. [Internet]. Forbes. 2018 [cited 2021 Jan 8].
- New year, no pressure: 7 resolutions you’ll actually want to keep [Internet]. The Treatment Files. 2018 [cited 2021 Jan 8].