Don't stress out over New Year's Resolutions

Since 40-45% of us will make a New Year’s Resolution at the first of the year, we might as well figure out how to be successful!

Researcher John C. Norcross a professor of psychology at the Univ. of Scranton has done research on New Year’s Resolutions.

The most common resolutions are:

Losing weight

Quitting smoking

Exercising more

Sadly, in three clinical studies Norcross conducted over the past 25 years, he found that only 40% to 46% of those who make resolutions will be successful after six months. Although, that’s a whole lot better than those who don’t tie a goal to the New Year!

How can someone set a reasonable goal? Mr. Norcross says: Make it realistic. Make it attainable. And it should be positively stated. Don't say, "I'm going to lose 50 pounds" if that is not realistic for you. "I will take off 15 pounds by the end of this year" would be a better statement. Be positive and specific. Vague goals beget vague resolutions.

How does one assure a positive outcome?  Being ready to make a change, and a commitment!

What are the best strategies for keeping your New Year's resolution?

1. Mr. Norcross recommends you make it public -- declare your resolution. Public commitments are more successful than private decisions. Use social support; the buddy system works. Create a specific action plan and track your successes.
   
   
2. Give yourself rewards.
   
   
3. You can also use counter-conditioning, which means building in healthy behavior that is incompatible with the problem in order to replace the problem behavior. For example, if you resolved to reduce stress, then learn to relax.
   
   
4. Environmental control is important, as well. Your environment has a lot to do with your behaviors. Avoid triggers that might lead to negative behavior. If you are limiting sweets, then stay away from the bakery or the candy store!
   
   
5. Remain persistent and confident, even if you slip. You should expect occasional slips in your resolutions, and know that it is part of the process. In one study, Norcross found that 71% of successful resolvers said that their first slip actually strengthened their efforts.

To reduce some of the stress around New Year’s Resolutions, make sure you stop repeating a negative experience. If you have the same resolution every year, it’s time to reevaluate your goals and actions and develop a different plan. And if necessary, seek outside help -- consult a professional or a self-help group.