| Washington University School of Medicine |
Environmental Health & Safety |
January 2002
It's the same thing every January 1. Frustrated by bad habits like smoking, overeating or living a sedentary lifestyle, many of us vow to change through making New Year's resolutions. This year, I'm dieting, or exercising regularly or quitting smoking for good, we pledge. By May, the stair stepper you bought is gathering dust in the closet, the diet books are sitting on the shelf unread and the cigarettes still are in your back pocket. Defeated, many of us give up further attempts to change. The physicians of Texas Medical Association would like to offer you some tips on how to keep those resolutions and have a healthier New Year.
The most important point to consider when making New Year's resolutions is to decide if you truly are willing to make the effort to kick a bad habit or start a healthy one. Making a decision to change just because it's New Year's Day isn't enough to keep you motivated for long. Lasting change means being prepared to make sacrifices. If you're resistant to making the necessary sacrifices, ask yourself why. Many people resist change because they're afraid of the unknown. Unhealthy habits may be harmful and detract from your quality of life, but they're familiar, and for many that's reason enough to keep them.
The best way to overcome this fear of the unknown is to make yourself fully aware of the consequences of not changing your current habits, and the advantages of adopting new behaviors. Make a list of the pros and cons of smoking, for example. A "pro" might be the relief from tension smoking brings you. A definite "con," however, is the increased risk of cancer and heart disease. Seeing the consequences of a bad habit in black and white may make fear of the unknown less imposing and make change more desirable.
Once you have decided you are ready to make that New Year's resolution and stick to it, you need to develop a plan of action and make that plan a priority. If you wish to start an exercise program, plan what kind of exercise you will do and how often. Make it a part of your weekly schedule. But be sure not to set your goals too high, such as expecting to exercise every day for two hours. Doing so can lead you to quit after making one slip, cautioned Dr. Saundra Gilfillan, a Dallas psychiatrist. "If you say you're never going to eat any desserts ever again, for example, that's probably not true," Dr. Gilfillan said. "It's important to be reasonable in what you expect yourself to do." Some people falter because they don't make plans for dealing with inevitable temptations to smoke or overeat or give up exercise. Here are some ideas that may help:
| Form a support system of friends and family, who will cheer you on and also challenge you to stick to your goals. |
| Make a list of the benefits of changing and put it someplace where you will see it every day. |
| Pay attention to your thinking and try to counter negative ideas like "I'll never succeed" with positive thoughts, like "Today, I made some progress." |
| Get plenty of sleep. If you're trying to quit smoking, adequate rest and exercise are especially important. |
| Surround yourself with people and situations that encourage you in good habits. Join a support group, get an exercise partner, or spend more time with friends who don't smoke. |
| Have a contingency plan for when you are tempted -- if you want to smoke, go for a walk instead, or call a friend. |
| Give yourself rewards and pats on the back for your progress. |
One of the most important secrets to keeping those New Year's resolutions is to take the process of change one day at a time. And it's OK to make big changes through taking small steps. "If you can do just a little bit to get going, soon you'll feel the positive effects of the change," Dr. Gilfillan said. And that little bit of change can lead to long-term healthy habits that last far beyond New Year's Day.
Tips on Keeping Your New Year’s Resolutions
How to Keep Your New Year's Resolution Making Good New Year's Resolutions How to Exercise Safely (Heart Center Online)
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