At the turn of every year do you bow your head in shame for not achieving last year’s resolutions and promise yourself you will go for goal this time? You’re not alone. According to research by psychologist Richard Wiseman, 88% of all New Year resolutions end in failure.
In his study of 700 people, just 12% achieved their goals – a mere 84 out of the 700.
So if you make resolutions year in, year out, only to fail before January is through, don’t be disheartened.
It’s clear from Wiseman’s study that many of us need a helping hand when it comes to achieving our healthy aims for the year, so follow our ultimate guide to making resolutions that stick. All it takes is a little understanding of how your brain works.
The power of 3
It’s no use overloading yourself with a never-ending list of worthy intentions. Instead, try to limit yourself to 3 key resolutions to increase your chances of success immeasurably.
In a study lead by Baba Shiv of Stanford University, one group of students was given a 2-digit number to remember, while the other group had to memorise a 7-digit figure. They were then instructed to walk down a hall where they were each offered a snack of either a slice of chocolate cake or a bowl of fruit salad.
Of the students with 7 digits to recall, 59% chose the cake, while 62% of those with just 2 numbers to remember opted for the fruit salad. In short, those with more to remember were almost twice as likely to choose the cake compared to their counterparts.
According to Professor Shiv, this is due to “cognitive load.” It’s believed that people managing heavy cognitive loads – busy working memories – are less able to exercise self-control and keep a grip on urges for unhealthy treats. This happens because the neural functions for both memory and self-control are located in the prefrontal cortex of the brain, so overtaxing the memory uses up cognitive resources that would otherwise be available for self-control.
The result? Instantly weakened willpower. This helps explain why we’re more likely to indulge after a hard day at work.
Sticking to just 3 New Year promises will therefore increase the likelihood of you ticking them off your list at the end of the year. Just make sure they are 3 meaningful goals that you know will make a difference to how you feel about yourself.
Putting pen to paper
Writing down your 3 resolutions is also vital, as Henriette Anne Klauser explains in her book Write It Down, Make It Happen.
The reticular activating system (RAS) is a small group of cells at the base of the brain stem that sort and evaluate incoming data. The RAS acts as a filtering system of the brain, sifting through all the information and sending the important things to the active part of the brain, while sending the non-urgent things to the subconscious.
In her book Klauser says, “Writing triggers the RAS, which in turn sends a signal to the cerebral cortex: ‘Wake up! Pay attention! Don't miss this detail!’ Once you write down a goal, your brain will be working overtime to see you get it”.
So if you write down your New Year’s resolutions, the rational part of your brain will be in tune with your desires and will notice opportunities that will help you accomplish your goals. For example, if you want to learn to play tennis, you will keep seeing signs everywhere regarding tennis. These were always there, but now your brain is picking them out as important information and registering them.
It’s a bit like when you buy a new car and then keep seeing that model on the roads, or when you’re in a noisy bar and can’t hear your friend sat opposite you, but clearly hear someone call your name from the other side of the room. You notice what’s important.
So get out a piece of A4 and a biro and jot down your list of 3!
If you stumble, don’t fall
Many resolutions are long-term goals that take months or years to achieve, or even represent a life-long change and commitment. It’s therefore inevitable that at some point in your journey you will slip up. This is completely normal, but it’s important not to quit when you hit a hurdle.
Understand why it happened, how you can prevent it from happening again and then brush yourself down and get back to it. Don’t use your blip as an excuse to give up on your New Year’s resolutions completely.
Slip-ups may stall you, but don’t let them stop you. Expect pitfalls and create solutions beforehand. Don't blame yourself or waste time feeling guilty. Use them as learning opportunities to make you stronger and more determined.
To avoid over-cramming your brain when it comes to resolutions, we suggest sticking to the rule of 3, writing them down and preparing to cope with slip-ups.
Here are a few extra pointers to also help you on your healthy happy way into 2011:
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Break it up: Setting smaller goals as part of a major one makes a resolution feel a little more manageable. So, if your goal is to lose 10kg this year, break it up into segments of 1-2lb per week or 6-8lb per month.
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Celebrate: For each goal you reach, reward yourself. For example, if you manage an extra workout, reach a mini-goal weight or simply say no to your favourite food, treat yourself to a new book, a movie or a pedicure and feel good about yourself.
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Visualise the future: Regularly remind yourself of what your life will be like once you reach your goal or stick to your healthy lifestyle. See yourself eating healthily, exercising more, fitting into smaller jeans or running around with the children. You could also write down a list of benefits your healthy intention will bring and reread it to boost your motivation.