Did you set a resolution or a goal this New Year? If so, sweet! We love when people are psyched to grow and change. However, may we make a suggestion with one that comes from a place of lots of love and empathy? Focus on your intentions not goals, rather than what you look like or a number on the scale. Instead, ditch your restrictions and work on increasing yourself worth. Because hey, if you’re once again focusing on New Year weight loss goals, isn’t that the definition of insanity? That is repeating the same behavior, and expecting a different outcome. So if this is you, keep reading…
Behavioral psychologist Art Markman, PhD., the author of Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others explains the top five reasons New Year’s resolutions fail—and small tweaks to make to fix each mistake.
Accentuate the positive
Reframe. Focus on what you want to start doing instead of what you want to stop doing. Let's say you want to quit mindlessly scrolling through your phone at night. Instead of pledging to turn off your device by 10 p.m., vow to start getting ready for bed at that same time. This way, you unplug digitally while rewarding yourself with more sleep—a positive action that can motivate real change. (Not to mention getting a good night’s sleep is key to feeling more rested during the day, and subsequently eating, especially during that mid-afternoon slump.)
Address the root cause
In order to carry out a resolution, you need to know the who, what, when, where, and why of the behavior you’re trying to change. For example, if want to stop biting your nails, pay attention to the circumstances under which you engage in the habit. “I encourage people failing at their resolution to keep a habit diary for a week or two,” says Markman. “Not so they can change their behavior, but just to watch it and see what they’re doing.” Once you realize that you always bite your nails while anxiously finishing a work project, you’ll be better equipped to take actions to stop it—like buying desk toys to busy your hands throughout the day or just being more mindful about keeping your fingers on your keyboard as the deadline ticks away.
Set yourself up for success
Willpower is overrated. Rather than relying on willpower, structure your environment so the thing you want or habit you're trying to break becomes easier. Example: That pint of ice cream sitting there in your freezer isn’t going to magically become less tempting just because you’ve told yourself you’ll stop gobbling it down while you watch Netflix. “At this point you’re riding the brakes,” says Markman. “Your motivational system is reminding you of the snack in the kitchen and you have to rely on your willpower to keep you from eating it. But just like in a car, if you ride the brakes long enough, they’re going to fail.” The solution? Stock your refrigerator and panty with healthy foods. Another great tip, always shop for groceries on a FULL stomach, and stick to the outside aisles where the healthier food lives.
Resolving to exercise a couple times per week is a good goal, but it doesn’t have any actionable, targeted plan, says Markman. “Your goal has to be specific, so that your actions accomplish your goal(s). Action: schedule a workout on your calendar, such as Monday and Thursday at 6 p.m. after work. *Make sure to pick a weekly workout time that does not conflict with other things you do including pampering yourself like your weekly mani/pedi. This way you remove all excuses or roadblocks to your success.
Buddy up. If a tree falls in the forest…
If you succeed in carrying out your resolution and no one’s around, there’s no one to say, “Great job!” It’s like that philosophical thing if anyone can hear when a tree falls in a forest and no one’s around. Instead, make a pact with your bestie for you BOTH to crush your goals, call to support each other if you’re feeling weak, and of course, share in your successes.
And hey if you need a little added support, our super soft, high waist compression leggings will always make you feel pulled in just right, because we make them to be lived in…