The end of the year is a time for reflecting, taking stock of our wins and losses, and calibrating our internal compasses to make the best of the year ahead. Although last year had its bright spots, there may be even more hopeful days ahead. According to recent surveys, most people are feeling more optimistic as they look forward to 2022 than they did when anticipating 2021. The world can always benefit from a generous dose of optimism!
Since ancient times, humans have used the New Year to reflect on the past and set goals for the future. On January 1 of every year, millions of resolutions are made. We love self-improvement, and the majority of these resolutions involve bettering ourselves physically. These goals include anything from the ever-popular weight loss plan, to eating more healthfully, to reducing alcohol consumption, and exercising more. Sugar, alcohol, and even caffeine are often blacklisted for January.
However, history tells us that most of these aspirational goals are dumped after a few weeks. If resolutions don’t stick, should we make them at all? Or should we adopt the mindset that it is better to try and fail than never try at all?
Science suggests there are ways to make goals easier to accomplish. Here are some tips:
First, recognize that willpower is hard. (On the other hand, default mode can be crazy easy — think of the last time you mindlessly picked up a sugary treat when you weren’t even hungry – just because it was readily available.) Neuroscientists tell us that willpower is cognitively demanding, so leverage the fact that our brains prefer easy decisions. One tried and true trick is to reduce your options. If you are avoiding fast food, don’t drive by your favorite fast-food place. If you are avoiding processed food, clean out your pantry. If you are wanting to exercise more, lay out your clothes the night before or keep your gym bag ready and in your car. “The environment always wins so make a winning environment” is true! By minimizing choices available in our environment, we make new habits easier to achieve.
Second, success is motivating! Humans love the dopamine hit that comes from achieving a goal – no matter how small. Make a small, obtainable, but meaningful goal. Accomplish it. Congratulate yourself. Repeat. Continued repetitive progress towards a meaningful goal — even in small, incremental steps – is highly motivating.
Third, we don’t always need to create new goals. Sometimes the best goals are those that reinforce habits that are already working well for us. Rather than creating a new behavior, what behavior do you want to continue? Are there habits that you want to make sure you continue doing in the New Year? Recognize your strengths and celebrate them!
By structuring a winning environment, creating small wins, and celebrating strengths, we can look forward to happier and healthier days ahead. Best wishes for the New Year!
