Advice on Successfully Keeping New Year's Promises
From VOA Learning English, this is the Health & Lifestyle Report.
As the new year begins, some people see an opportunity for change and improvement.
Experts say January can be a good time to think about self-improvement. Many people make resolutions. But these promises we make to ourselves require effort to become part of our daily lives. They are meant to last a long time.
Studies have shown that up to 70 percent of people who make New Year's resolutions quit their plans within months.
Recently, experts gave advice on keeping New Year's resolutions to the Associated Press.
Start small
It is difficult to make big changes. Behavioral health experts suggest breaking big goals into smaller targets. For example, if your goal is to improve your health, you could start with small changes. For some meals, you could trade unhealthy foods for heathy ones, or you could exercise for 10 minutes each day.
Once you start reaching smaller goals, the bigger one might not seem so daunting.
Be realistic
Psychologist Lynn Bufka suggests being realistic about resolutions. She is with the American Psychological Association based in Washington, D.C.
'It's quite daunting to say that you want to lose 50 pounds and thus, will never eat dessert again,' she said. 'It might be more helpful to say, you're only going to have dessert on the weekends and for special occasions.'
Mindset change
Think about what your resolution is helping you to achieve. Do not think about what you are giving up. This can be a powerful way to change your mindset.
Bufka said that thinking positively about your end goal and the benefits of your changed behavior can increase your motivation, or drive to succeed.
Bufka gave this example. 'If I put money in a jar for what I would have spent on chocolate every day, that starts to add up,' she explained.
Make specific goals
A study of New Year's resolutions published in 2020 found that people who pay attention to specific goals are more successful than those simply trying to give up bad habits.
In a group of more than 1,000 people, scientists found the most popular resolutions involved exercise, weight loss and eating habits. Other resolutions had to do with self-improvement, personal finance, and ways to take care of mental health and to reduce stress.
Among the 55 percent of people who said they had kept their resolutions after one year, nearly 60 percent of them had made resolutions involving goals. This is compared with 47 percent who chose to avoid behaviors.
Involve other people
Involving others in your efforts might also help. Other people can offer support and hold you accountable. When we are held accountable, we are responsible for our actions.
Someone who decides to start exercising more, for example, might join a running group or sign up for a gym class with friends. This can also make exercising more fun.
Use technology
Experts also suggest using planners to help you keep your resolutions. For example, you can plan your activities for a specific period every morning or evening.
Use reminders and timers on your smartphone. And use group texts for group activities.
Be kind to yourself
Changing our behavior is difficult, so do not expect perfection. There will be times when it feels impossible to keep your resolution, and you will want to give up.
'A great resolution might be, 'I will be less judgmental with myself,'' said Tamara Russell of the British Psychological Society. 'Research shows that the more we develop self-compassion, the more compassionate we can become towards others.'
Review and make changes
To better keep resolutions, Russell suggests reviewing each week. Ask yourself: what has worked? What has not?
She said, 'Study your own behavior like a scientist.' Russell added that we should not be afraid to change our resolutions.
Choose the right time
The last piece of advice might be the most important.
If January 1 feels like a bad time to create a new resolution, make the changes when it makes sense for you.
Russell said it makes 'no sense at all' to make resolutions connected to the calendar year. Winter is usually a time of rest for much of the natural world.
She said that spring is the season of growth and renewal. So, depending on your life's situation, spring might be a better time for most people to make changes.
And that's the Health & Lifestyle Report. I'm Anna Matteo.
Maria Cheng reported this story for The Associated Press from New York City. Anna Matteo adapted it for VOA Learning English.
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Words in This Story
daunting –adj. something that causes people to lose confidence or to be afraid
dessert –n. a sweet food eaten at the end of the meal
occasion –n. an event or happening
achieve –v. to reach a goal or to complete a task
positively –adv. in a good way
benefit –n. a good result from an action or deed
habit –n. a repeated behavior that might be good or bad
stress –n. a state of worry or mental tension caused by a difficult situation
accountable -adj. to be held responsible
perfection –n. a state in which nothing is wrong, there is no error or mistake
compassion –n. a deep feeling of sympathy for others
calendar –n. a document that shows the day and months of the year from the start to the finish
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