10 tips from Dr Linda Papadopoulos on how to stick to your New Year resolutions
It’s almost that time of year again where we tend to over-indulge at Christmas and then guiltily plot 20+ New Year resolutions that we know we will never stick to.
But is there an easier way? Psychologist Linda Papadopoulos seems to think so, and here are her best tips.
Resolutions are essentially about behavioural change but before change can happen our attitudes need to shift first.
If we really want to change we need to create new ways of thinking, which in turn will create new neural pathways that will eventually become our healthier default.
1. Be mindful of your thoughts
Make a point of focusing on new behaviours and thought patterns – get into a routine, whether it’s packing a gym bag every morning or doing a healthy food shop on a specific day each week.
Remember, you have to create habits (even if they feel contrived at first) in order to create new neural pathways in your brain in order to change behaviours.
2. Be specific
Don’t simply say “I want to lose weight” – say “I want to lose five pounds by the end of March”. The clearer the goals, the easier they are to adhere to.
3. Be realistic(Gareth Fuller/PA)
If you’ve managed to get down to the gym twice in the last six months then setting a goal of training twice a day, five days a week is probably not realistic. Have manageable goals that shift incrementally for the best results.
4. Celebrate success
We are always quick to berate ourselves when things don’t work or when we feel we’ve failed, but often forget to take note of when things work and look at what we are doing right.
Make a point of marking achievements – this will boost your confidence which will help you feel that your goals are more manageable.
5. Make time for change
It’s all well and good to resolve to cycle to work every day, but if you don’t make the extra time to do it effectively then you are more likely to give up.
So think about not only what you want to change, but give yourself the best chance to sticking to that change by making sure you allow enough time for it.
6. You’re aiming for change, not for perfection
Just so we’re clear, any attempt to change will come with slip-ups – it’s part of the process.
Research shows that people who are resilient and bounce back from failures are most likely to achieve their goals, so see setbacks as a normal and expected part of the process.
7. Bite-size your goals
As well as your end goal, ensure you have smaller daily or weekly goals that will help you work towards it – this makes things seem more manageable and also allows you to plot and acknowledge change more effectively.
8. Believe in yourself
Self-doubt is one of the biggest barriers to effective change – make a conscious choice to not listen to that negative voice in your head – it isn’t constructive and isn’t true, contrary to how you may feel.
Believe in yourself – even if you’ve failed in the past it doesn’t mean that you don’t have the capacity to make the change you want in the future.
9. Don’t just think, do
Once you’ve decided to make the change then take a concrete step towards it.
Sometimes we get too caught up in the planning and thinking phase – change needs action and even if it’s a small step, taking it will give you the impetus you need, especially in those initial stages.
10. Reframe and enjoy
Beware of the language that you use when trying to make a behavioural change. Researchers have found that something as simple as responding to the offer of cake by saying “I don’t want any” as opposed to “I can’t have any” can make a huge difference to our ability to stick to our resolutions.
So reframe the way you think about the changes you’ve decided to make, see them in terms of potential benefits – what you can gain, rather than short term costs and what you may be missing out on.
Linda Papadopoulos: Whose Life Is It Anyway? Living Through Your 20s On Your Own Terms
Irish Examiner
