Every new year, getting fit and losing weight are among the most common resolutions.
Unfortunately, resolutions themselves are too often viewed as only delightful delusions. Contrary to the pervasive defeatism, research data demonstrates clear value in resolution-making.
The facts on resolutions
The first bit of encouraging news is that New Year's resolutions remain relatively common, with 45 per cent of North Americans participating last year, according to University of Scranton's Journal of Clinical Psychology.
The growing sense of resolution doom and gloom is somewhat understandable, given that the same study revealed 36 per cent of resolution-makers had abandoned their goal within the first month.
But there's much more good news. For instance, among those who remain on course into at least February, only an additional 28 per cent failed to make it into the second half of the year.
On top of that, success is not all that rare. Almost 50 per cent of people have fulfilled at least some of their past resolutions and fewer than 25 per cent report failing every single year. Better still, those who make specific resolutions are 10 times more likely to achieve the same goal as those who desired it but made no explicit resolution.
So how are you doing so far?
If you're among the approximately two-thirds of resolution-makers who are still at it, you might need an energy boost. If you didn't make one earlier this year, why not start now? After all, you still have close to 92 per cent of the year left as of Feb. 1. Here are my topthree pieces of advice to help you get on track and keep you there.
1. Make specific shortterm goals
When your resolution is fairly vague, like get fit, or clear but daunting, like lose 20 pounds, it helps to break your long-term goal into achievable steps, like: exercise for 30 minutes three times per week; or, lose five pounds before spring. Also, it helps to reward yourself with goal-reinforcing goodies when you clear each small step. This could mean new gym gear or exercise equipment, stylish smaller clothes, or a delicious healthy meal out.
2. Focus on the positives
It's far too easy in our cynical age to feel smugly satisfied when we fail - just as we knew we would all along, right? Instead, always look for the one thing you did each day that helped you work toward fulfilling your resolution. Did you take the stairs when you could have avoided them? Great! Did you eat just one cookie when you normally would have had three? Fantastic! Allow yourself to take pride in your own good choices and let that feeling inspire you to become your best self.
3. Mindfulness is half the battle
The true secret to keeping a resolution, though this part may seem the least difficult on Jan. 1, is remembering that you made it. After all, a resolution you've pushed from your daily conscious mind is one you'll be unlikely to keep. It may help to maintain a resolution journal, or simply leave a reminder for yourself on a bookmark you'll see often or a helpful note on the fridge.
Don't be another unhappy statistic. Fight for your resolutions and you might even be surprised by how easy they can be to attain, and how much fun!
Shaun Karp is a certified trainer and owner of Karp Personal Training in Vancouver. 604-420-7800 karpfitness.com
