How to Stop
Making Unrealistic New Year's Resolutions
By Laura Manuel, MA., Ed.S, BCBA T
he New Year means time for resolutions. Often, people have the best of intentions regarding their resolutions. However, it is often difficult to maintain them for the long-term. If this has ever happened to you, it's not your fault! The resolution was faulty - not you! Below are ways to set reso- lutions so you can succeed year after year.
• Set achievable goals based on your current levels. Grandiose goals, for example “I will start eating healthy,” or “I will exercise five days per week,” or “I will lose weight” are extremely hard to achieve and sustain because they are not based on you as an individual. Instead, take a look at where you are now and make it a goal to increase from that point.
For example, if you are currently not exercising, set a goal
to exercise two times per week not five times per week. Once you regularly exercise two times per week then increase it to three times. If you want to eat healthier, pick one meal per day to start with and once you have mastered one meal, tackle another.
Why does this work? You are building behavior momen-
tum. As you reach each goal you are motivated to go to the next level. This method is more successful than trying to tackle everything all at once. Plus, by going this route you are more likely to be able to maintain these goals!
• When setting a new year’s resolution, think of a behavior to change versus an outcome. Losing weight, fitting into smaller clothes and completing a race are outcomes. The behaviors to reach those outcomes include such things as: eating more vegetables, preparing food ahead of time, cooking meals, exercising regularly, drinking water. These behaviors are measurable and in your control- which will lead to the outcomes you want!
• Add to your life instead of “taking away.” In the paragraph above- the behaviors are all positive: eating more veg- etables, preparing food ahead of time, cooking meals, exercising regularly, drinking water. The reverse would include words such as no, stop or don’t; for instance stop eating sweets, don't order pizza, no eating on the couch.
By phrasing resolutions in the positive you are enriching your lifestyle. When you take away you feel deprived and it ends up working to your disadvantage because it increases the desire for the very thing you want to stop. Positive goals should be set instead of focusing on the behaviors you want to stop or decrease.
• To make your resolutions more appealing pair them with something positive you enjoy. For example, if your goal is to cook dinner or to prepare food ahead of time, do this while listening to your favorite audio book, podcast, or while watch- ing television. Limit your exposure to these favorite things at other times so it is truly something special, motivating you to engage in the behavior. You should also reinforce your behav- ior after it is completed. For example, “After I go to the gym then I will be able to read my new book tonight!” By having something to look forward to you are more likely to complete the resolution.
• If you have moments when you do not meet your expecta- tions, do not throw in the towel! Instead, seize the next oppor- tunity to do what you set out to do! One or two mistakes will most likely not impact your outcome, however if you throw in the towel and give up for the rest of your day or week it will be harder to reach your end goals.
It can be difficult to make behavioral changes on your own. Support and accountability can help make changing habits be more successful in the long term. Seek out the help of a friend who is looking to make changes as well and be each other’s ac- countability partner or seek out the assistance of a professional to help you establish your goals and create new, healthier behaviors.
If you would like more support and tools for reaching your New Year’s wellness goals, contact Laura Manuel for a free 30 minute phone behavioral coaching session prior to January 31st. Laura is a Board Certified Behavior Analyst and Educational Specialist. She also holds a Weight Management Specialist certification. Laura is part of the Integrative Health Center of Maine located at 222 Auburn St, Portland ME 04101. For more information, visit: http://
maineintegrative.com/laura-manuel-ma-eds-bcba/ or contact Laura at:
lmanuel@maineintegrative.com or 207-200-6155. See ad on page 7.
www.EssentialLivingMaine.com 11
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