New Year's resolutions - How to succeed with them
Many New Year's resolutions are often accompanied by great enthusiasm and optimism, but reality often shows that the success rates for implementation are rather poor. We explain why this is and how you can still successfully bring about changes.
Why do people fail at their own resolutions and expectations?
Firstly: Often wanting too much at once. Successful behavioral changes do not happen overnight. It is crucial to set realistic and gradual goals. It would be better in the future to forgo the car more often and walk, rather than starting with marathon training. Or instead of aiming for a strenuous diet, one should focus on developing healthier eating habits, such as reducing sweets or consuming alcohol only on special occasions – not every Netflix series has to be celebrated with a bottle of red wine.
Secondly: Behavioral changes require a lot of time, often a great deal of time. Research shows that it takes an average of 66 days for a new habit to become established in the mind. Quick changes can lead to disappointment and weaken motivation. So take your time. The first steps toward a new behavior should be repeated. Pack your bag for the yoga class beforehand and schedule time for training, even if it means sometimes setting priorities. The friend will just have to wait for the WhatsApp reply.
Thirdly: The timing for a change is crucial. Motivation and willingness to change cannot be determined solely by the date of January 1st. It is important to find the right time that aligns with your own readiness to change. If you are already overwhelmed in January, it might make more sense to learn a new language on a trip in spring and then gradually expand your vocabulary.
Historically, people have used the start of a new year for centuries to initiate changes. Originally for religious reasons, this practice has evolved over time and is now an important part of our cultural and personal identity. Many people want to start something new in the new year. Much of it is self-optimization; don't let influencers or women's magazines pressure you. Let's be honest: many things offered end up unused at flea markets or only cause guilt because they lie around unused. Think of the many rusty bikes on the streets everywhere – many were once good resolutions. Without clear, thoughtful steps to achieve these goals, resolutions are often doomed to fail.
In summary, it is important to recognize that successful behavior changes require time, patience, and a well-thought-out plan. Don't pressure yourself if the new year begins and you are still stuck in old habits. The year is long. Take your time.
"Be patient, all things are difficult before they become easy."
French proverb
Motivate change in seven steps - good luck
1. Set achievable goals: Instead of aiming for big changes immediately, focus on small, gradual adjustments in your daily life. This makes it more realistic and easier to stick with.
2. Think long-term: Changes take time. Be patient with yourself and celebrate even small successes along the way. This keeps you motivated and prevents frustration.
3. Reflect regularly: Take time to think about your goals and progress. This helps you stay focused and adjust your strategy if needed.
4. Find your perfect timing: It doesn't have to be January 1st! Listen to your gut and start only when you feel ready and motivated.
5. Seek support: Surround yourself with people who support and motivate you. These can be friends, family, or colleagues who accompany you on your journey.
6. Build healthy habits: Focus on long-term changes, like healthier eating or regular exercise. This will help you achieve sustainable results.
7. Be flexible: Life brings surprises. Be ready to adjust your plan and don't get discouraged if things don't go as planned.