new year

The Value in New Years Resolutions

By Elizabeth Taylor, M.S.

Every year, we hear about New Years’s resolutions. Maybe somebody has already asked you what yours is or maybe you are wondering if it is all worth the trouble. Or perhaps the idea of a New Year’s resolution causes feelings of anxiety. What should it be? Will I be able to make a change and stick with it?

People often want to start changes at a certain point in time such as the beginning of a new year, which provides the opportunity to initiate a fresh start. Examples of popular New Year’s resolutions include quitting smoking, abstaining from alcohol, and losing weight. If you are ready for change, a New Year’s resolution might help you to achieve change, experience the results, and help you to feel empowered. 

Choosing a Resolution

Physical and mental health are closely related. Choosing a resolution such as losing weight might make you feel better physically as well as mentally. It is important to think of changes that are attainable and within your reach. The process of choosing something to change allows you to take the time to reflect on yourself and those around you. What changes should you make? What is within your reach? What would be the effects of this change?

Setting Goals and Building Support

Having social support can help with goal setting and achievement. A family member, partner, friend, therapist, or coach can help you to set goals that are reasonable and help to keep you accountable. The goal should not be overwhelming and you should be able to measure it in some way so that you can see and feel the progress. Sports and performance psychologists often talk about process and outcome goals. What are they and why are they effective? Process goals are interim goals such as decreasing one’s cigarette use by a specific amount every week. If we place too much emphasis on the outcome goals, we might procrastinate making the smaller changes that are necessary for the outcome goal. Process goals, such as decreasing cigarette intake by one cigarette per day, can allow us to work towards the outcome or larger goal such as ceasing smoking altogether.

The Reward

The achievement of a pre-set goal can contribute to motivation, confidence, and reward. Reaching the smaller process goals will feel rewarding and encourage you to continue with your progress while moving towards positive change. Aside from the direct reward of reaching a particular goal, be it small or large, process or outcome, knowing that you are open to and capable of change might be the biggest reward of this year.