Did You Break Your New Year Resolution Yet
By Pamela Shenk, CHt
Did you know that studies show that at least 80% of New Year’s resolutions are broken in one year and at least 20% in the first week? Even when you say to someone that you’re working on your New Year’s resolutions, they will think in terms of either breaking or keeping them. All or nothing thinking leads to failure. If you have a minor lapse, things seem to go from bad to worse. The same thing seems to happen with dieters. We all know that diets don’t work; yet you will hear people say they are either on a diet or off. Start with the law of effect. Actions, followed by rewards are strengthened. It sounds so simple, yet we tend to do a much better job at punishing ourselves when we have a set back instead of rewarding ourselves with our little successes. Little successes lead to big successes.
How often have you done really well staying on your weight management program? Perhaps, staying on track for 2-3 weeks and then one day, you have a piece of cake. Instead of rewarding yourself for your success, you beat yourself up for the one slip up and then figure you might as well keep eating the wrong foods because you are a failure. Sound familiar?
Start by becoming clear on why you want to lose weight? Write down your reasons. Just because you want to lose weight sounds great, but that isn’t a good motivator. You can become motivated when your goal means something that is important to you. This can be anything you would like to achieve, like having the energy to play with your children or walk up a flight of stairs without thinking you’ll never make it to the top. The list can go on and on, but it has to be something that is important to you and only you.
Each and every one of you knows the basics of what works for you. Follow your doctor’s guidelines, he or she knows what is right for you. Start rewarding yourself for your achievements, even the little ones, and if you go off track – just like riding a bike - get back on. Begin by seeing the value in yourself and become aware of all of your achievements. You might want to start a journal. Each day acknowledge and write down your successes. You will be surprised how many there are. Start today and you will have the tomorrow you dream of. Remember the little successes add up to a big success.