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Before
January 1
- Make
realistic, attainable goals. Vague goals beget vague
resolutions. Grandiose goals beget resignation.
- Develop
a specific action plan. What, specifically, are
you going to do differently to counter the problem?
- Establish
genuine confidence that you can keep the resolution
despite the occasional slips in 2007. Confidence
(or self-efficacy, as psychologists call it) is
a potent predictor of who succeeds in the new year.
- Publicly
declare your resolution. Public commitments are
generally more successful than private decisions.
In
January
- Cultivate
social support. The buddy system works! And buddies
can be coworkers, family members, friends, or fellow
resolvers.
- Track
your progress by recording or charting your changed
behavior. Research indicates that such "self-monitoring"
increases the probability of keeping the resolution.
- Reward
your successes. Reinforce yourself for each step
with a (healthy) treat or compliment. Perhaps create
a reward contract with a loved one.
- Build
in a healthy behavior incompatible with your problem.
For example, learn assertion if your resolution
is to be less passive, or learn to relax if you
are resolved to decrease stress.
- Arrange
your environment to help, rather than hinder, you.
Limit exposure to high-risk situations and create
reminders for your resolutions. If you are limiting
the sweets, don't hang out in the bakery.
- Expect
occasional slips in your resolutions. Most successful
resolvers slip in January. But a slip need not be
a fall; pick yourself up and recommit to your resolution
after a slip. Don't let one missed exercise class
end the exercise program. One research study showed
that 71% of successful resolvers said their first
slip had actually strengthened their efforts.
- Avoid
self-blame after a slip. Frequent self-blame predicts
who will give up soon.
February
and Beyond
- Think
of resolutions as marathons, not 100-yard dashes.
Prepare for the long haul of a changed lifestyle.
- Prepare
for slips associated with negative emotions and
social pressures. Create a "slip plan"
to deal with those situations once into February.
Consider, for example, leaving the pressured situation,
distracting yourself, and calling a friend, and
reminding yourself that a slip (lapse) need not
be a fall (relapse).
- Avoid
getting negative about yourself or your slips -
be positive about your successes!
- Remember
that meaningful change takes time. It takes three
to six months before a change becomes routine.
Sources:
Gritz, E. R., Carr, C. R., & Marcus, A. C. (1988).
Unaided smoking cessation: Great American Smokeout
and New Year's day quitters. Journal of Psychosocial
Oncology, 6, 217-234.
Marlatt, G. A., & Kaplan, B. E. (1972). Self-initiated
attempts to change behavior: A study of New Year's
resolutions. Psychological Reports, 30, 123-131.
Norcross, J.C., Mrykalo, M.S., & Blagys, M.D.
(2002). Auld lang syne: Success predictors, change
processes, and self-reported outcomes of New Year's
resolvers and nonresolvers. Journal of Clinical Psychology,
58, 397-405.
Norcross, J.C., Ratzin, A.C., & Payne, D. (1989).
Ringing in the New Year: The change processes and
reported outcomes of resolutions. Addictive Behaviors,
14, 205-212.
Norcross, J. C., Santrock, J W., Campbell, L. F.,
Smith, T P., Sommer, R., & Zuckerman, E. L. (2003).
Authoritative guide to self-help resources in mental
health (2nd ed.). New York: Guilford.
Norcross, J. C., & Vangarelli, D. J. (1989). The
resolution solution: Longitudinal examination of New
Year's change attempts. Journal of Substance Abuse,
1, 127-134.
Prochaska, J. O., Norcross, J. C., & DiClemente,
C. C. (1995). Changing for good. New York: Avon.
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