Many New Year's resolutions are often associated with great enthusiasm and optimism, but the reality often shows that the success rates for implementation are rather poor. We explain why this is the case and how you can still successfully bring about change.
Why do people fail because of their own resolutions and aspirations?
Firstly, they often want too much at once. Successful changes in behaviour do not happen overnight. It is crucial to set realistic and gradual goals. It would be better to give up the car more often in future and walk instead of starting with marathon training. Or instead of going on a strenuous diet, focus on developing healthier eating habits, such as cutting down on sweets or only consuming alcohol on special occasions - not every Netflix series needs to be celebrated with a bottle of red wine.
Secondly, behavioural changes take a long time, often a very long time. Research shows that it takes an average of 66 days for a new habit to become ingrained in the mind. Quick changes can lead to disappointment and weaken motivation. So take your time. The first steps towards a new behaviour should be repeated. Pack your bag for the yoga class beforehand and plan time for training, even if it means prioritising sometimes. Your girlfriend will have to wait for the WhatsApp reply.
Thirdly, the timing of a change is crucial. Motivation and willingness to change cannot be determined by the date of 1 January alone. It's important to find the right time that matches your own willingness to change. If you are already overloaded in January, it might make more sense to learn a new language on a trip in the spring and then gradually expand your vocabulary.
Historically, people have used the start of a new year to initiate change for centuries. Originally for religious reasons, this practice has changed over time and is now an important part of our cultural and personal self-image. Many people want to start something new in the new year. A lot of it is self-optimisation; don't let influencers or women's magazines put pressure on you. Let's be honest: many things that are offered end up unused at flea markets or just make you feel guilty because they are lying around in a corner. Think of all the rusty bicycles lying around in the streets - many of them were once good intentions. Without clear, considered steps to achieve these goals, resolutions are often doomed to failure.
In summary, it's important to recognise that successful behavioural change takes time, patience and a well thought out plan. Don't feel pressurised when the new year starts and you're still stuck in old habits. The year is long. Take your time.
"Be patient, all things are difficult before they become easy."
French saying
Get motivated to make changes with seven steps - good luck!
1. Set yourself achievable goals: Instead of aiming for big changes immediately, focus on small, gradual adjustments in your everyday life. This makes it more realistic and easier to stick with it.
2. Think long-term: change takes time. Be patient with yourself and celebrate small successes along the way. This will keep you motivated and not frustrated.
3. Reflect regularly: Take time to think about your goals and your progress. This will help you to stay focussed and adjust your strategy if necessary.
4. Find your perfect time: it doesn't have to be 1 January! Listen to your gut feeling and only start when you feel ready and motivated.
5. Seek support: Surround yourself with people who support and motivate you. This could be friends, family or colleagues who accompany you on your journey.
6. Build healthy habits: Focus on long-term changes, such as eating healthier or exercising regularly. This will help you to achieve sustainable results.
7. Be flexible: Life brings surprises. Be prepared to adapt your plan and don't be discouraged if things don't go as planned.
