Let’s face it: change is difficult. And this is especially true when it comes to changing our behavior. There are lots of reasons why we do many things that don’t contribute to our health. Perhaps they help us deal with stress. Or maybe they’re ingrained habits. It’s possible that we may not even realize the big impact of small routines that are done day after day.
Yes, the most popular New Year’s resolutions indeed revolve around eating habits, physical health, and weight loss. And this can be a good thing. Being inspired and motivated to make healthier choices is beneficial any time of the year.
But if you’re like me, those New Year’s goals are abandoned because they become tedious and have little progress to show for them. This is very common and it is not your fault! That’s why this month's blog post is all about some of the common traps of making diet-related New Year’s resolutions, some research-based guidance on better ways to set these goals, and some examples of health goals that may work better for you.
Please read this blog post on how to rethink the “New Year, New You” approach, and the mindset shift that may help you see more successful results that last much longer then most of the New Year's resolutions.
When the holiday season comes upon us, so do the festive social gatherings that can lead to the enjoyment of more food, drinks, and desserts than usual. These, coupled with the onset of a new year, contribute to the culture of making diet-focused New Year’s resolutions a common tradition.
Before we begin, know that there is really nothing wrong with wanting to improve nutrition, fitness, and health right after the holidays. This is referred to as the “fresh-start effect” where goals center around a time-related milestone—like the start of a new year. I encourage and celebrate health goals at any time of year. But, let me share with you some ideas to help you see more success and well-being than the typical New Year’s resolutions.
Why we should rethink diet-focused New Year’s resolutions
Research shows that most people who make New Year’s resolutions give up on them before the end of January. It’s not the fault of the person who gives up. Resolutions are often too ambitious, inflexible, framed negatively, and are attempted without support. These are just a few of the reasons they’re difficult to stick with.
I want to propose a different way of making health goals by creating new healthy habits that are perhaps small but with the intent to see long lived results. A way that is more achievable, sustainable, and can more easily become lifelong regular habits.
There are a few things to think about when considering diet-focused New Year’s resolutions.
Firstly, there is no physiological reason to wait for a specific date to take a step toward better health. You can start eating slower, choosing a fruit or vegetable, and stopping eating when you're full at your very next meal. You can decide to implement your “fresh start” goal right here and now.
Secondly, the motivation behind many diet-focused goals may have unhealthy origins. Rather than coming from a place of love, empowerment, and future health, there are many not-so-healthy reasons some people make diet-focused New Year’s resolutions:
Thirdly, diet-focused goals are often unrealistic and unattainable. These goals can lead to disappointment, shame, more guilt, and possibly even worse health habits and outcomes. Some experts believe there may be a link between certain diet-focused New Year’s goals and worsened well-being. Plus, unrealistic health goals may spark or contribute to yo-yo dieting.
A better way to set health goals is with the sincere intent to change
Making smaller, more sustainable changes can lead to more success. Studies show that certain types of goals are also more likely to contribute to—and not take away from—a sense of well-being. Here are some research-backed strategies to help you make better health goals at any time of the year.
Have more flexible goals
A 2021 study in the International Journal of Environmental Research and Public Health found that over the course of time, people with New Year’s resolutions that are flexible report greater well-being than those who are less flexible around their goals.
What makes a goal flexible? Researchers define goal flexibility as, “the ability to view setbacks with equanimity and adjust goal pursuit as required.”
This positive impact of having more flexible goals may be because when reaching a goal becomes difficult, adjusting the goal itself may help to maintain a sense of well-being. The ability to respond to challenges and opportunities helps us “to feel more autonomous in relation to the self and the future,” said the study authors.
Have more flexibility in the way goals can be reached.
That same 2021 study also looked at the outcome of “goal tenacity,” which is being more persistent when obstacles to reaching goals appear. Perhaps surprisingly, goal tenacity does not help people reach their goals. In fact, the rigidity in how goals are reached was harmful to some because it chipped away at their sense of well-being.
Why are there negative effects of too much goal tenacity? First of all, being more rigid and persistent in how goals are reached can make reaching the goal more difficult because of the inability to adjust and adapt. Tenacity can also lead to an “all-or-nothing” approach where when progress is not felt, some goal-setters abandon the goal altogether, rather than adjust the actions needed to reach the goal. Also, being inflexible in the process of achieving goals is linked to perfectionism, depression, and anxiety.
Set goals around the positive outcomes you’d like to achieve
A 2020 study published in the journal PLoS One found that “participants with approach-oriented goals were significantly more successful than those with avoidance-oriented goals”. An approach-oriented goal is one where your goal is to achieve a positive result . For example, a goal of getting fitter and stronger is a positive, approach-oriented goal that is more likely to be achieved, rather than an avoidance-oriented goal such as to not get diabetes.
Ask for help
That same 2020 study found that people who had some social support were more likely to reach their goal than those who tried to go at it alone. Having someone, like a friend or family member, can have positive effects when it comes to reaching goals.
Examples of better health goals
Here are a few examples of small, flexible health goals that can become sustainable over the long term. Whatever goals you choose to make, set them from a place of self-love.
Snack smarter (on most days)
Choose water (a couple of times a day)
Practice eating more mindfully (at least once a day)
Listen to your body and be kind to yourself
You are the person who is most able to feel gratitude and appreciate yourself every day of the year—whether you reach other goals or not. Don’t be too hard on yourself. You haven’t failed and you don’t have to give up. Keep listening to your body and being kind, no matter what
Final (?) Thoughts
How we choose our health goals can make a big difference in how long we’ll stick with them, how they impact our well-being, and how much success we see. This is very common and is not your fault.
Remember not to be too hard on yourself when challenges arise, because they will. Allowing yourself some flexibility in how you set and reach your goals, opting for positive goals, and enlisting support can help you improve your health and maintain well-being throughout the year. These can also help you stick to your new healthy lifestyle for longer and be more sustainable so that you are better positioned to achieve those goals.
Remember, attainable goals for healthier lifestyle habits can be made any day of the year, including today. Make the right for you choices.
Eat Mindfully :)
Mariola
References
(1) Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PloS one, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097
(2) Harvard T. H. Chan School of Public Health. (2019, January). Re-thinking your New Year’s resolutions. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/2013/12/20/re-thinking-your-new-years-resolutions/
(3) Dickson, J. M., Moberly, N. J., Preece, D., Dodd, A., & Huntley, C. D. (2021). Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing. International journal of environmental research and public health, 18(6), 3084. https://doi.org/10.3390/ijerph18063084
(4) Pychyl, T. (2009, February 8). Approaching Success, Avoiding the Undesired: Does Goal Type Matter? Psychology Today. https://www.psychologytoday.com/ca/blog/dont-delay/200902/approaching-success-avoiding-the-undesired-does-goal-type-matter
(5) Canadian Mental Health Association. (2022, December 7). Rethinking your New Year’s resolutions. https://cmha.ca/news/rethinking-resolutions/
(6) Bradley, G. (n.d.). 7 New Year's Resolutions That Will Actually Make You Feel Good. National Eating Disorders Association. https://www.nationaleatingdisorders.org/blog/7-new-years-resolutions-will-actually-make-you-feel-good