Can you believe it’s 2020? I don’t know if you agree, but it really feels like the past few months flew by. With the new decade officially upon us, we are inundated with messages that tell us to make 2020 the best year yet. Gym memberships typically spike in January as people frantically try to adopt healthier habits and start the year on the “right foot”. Other facets of life seem to call our attention more fiercely during this time, as we try to embody the mentality of “New year, new you.” In many ways, the process of reflecting on the year past and imagining the year ahead can be centering and meaningful. In other ways, though, it can be easy to judge ourselves for the things we haven’t been doing, and the act of making resolutions can leave us feeling inadequate and disappointed. People often make resolutions that are extreme in nature, like “2020 is the year of NO SUGAR,” “I will exercise every day,” or, “This year, I will go to bed at 9PM every single night.” Hopefully you notice the extreme nature of these proclamations--while well-intentioned, these goals leave little to no room for flexibility, and achieving them seems quite daunting.
So, how can you make resolutions that are doable and lead you to feel proud instead of inadequate? The magic lies in the way you go about setting your 2020 intentions. Here’s our suggestions on how to make meaningful New Year’s resolutions that will add positivity to your year:
Start by setting aside some time to reflect or meditate on 2019. What were some things that went really well for you? Any pleasant surprises or meaningful experiences you had? What habits or behaviors would you like to focus on changing this year?
Strive for balance in your resolutions. Instead of putting demands on yourself to go to the gym every morning, find a doable, realistic goal. Maybe you start by taking a brisk walk around your neighborhood two times a week, or schedule gym time when you have free time. In order to achieve a balanced goal, really picture how to incorporate this change into your existing life. Play out in your head what the first small step might look like, and how you will feel. Remember you’re not going for a lifestyle overhaul, just a small change that easily fits into your existing routine.
During your reflection on what you want to work on in 2020, many ideas might arise. Instead of getting overwhelmed by everything you want to do differently, focus on one behavior at a time. This way you can invest the time and energy into making this change a reality, and then slowly can incorporate another change. Be intentional about working on one thing at a time.
Voice your resolution with friends, family, coworkers, and loved ones. By saying aloud what you’re working on, you create accountability and take the intention from simply a thought to something out in the open. People who know about your goals will likely check-in and see how things are going. If you’re feeling stuck, they may be able to offer support and ideas on how to make the change you are seeking.
Instead of striving for perfection (which is essentially unattainable), strive for progress. Even if you haven’t taken the first step toward behavior change, you are making progress in the sense that you’re thinking about behavior change, whereas in the past you didn’t even identify that you wanted to make a change. Reward yourself for small successes, and keep bringing mindful attention to your goal. Changing behavior takes time, but the rewarding feeling that comes with working toward bettering ourselves is so worth it!
References
American Psychological Association. “Making Your New Year’s Resolutions Stick.” Retrieved from https://www.apa.org/helpcenter/resolution
Dimitrijevic, I. “50 New Year’s Resolution Ideas And How to Achieve Each of Them.” Retrieved from https://www.lifehack.org/articles/communication/50-new-years-resolution-ideas-and-how-achieve-each-them.html
Miller, J. “How to Make (and Keep) a New Year’s Resolution.” Retrieved from https://www.nytimes.com/guides/smarterliving/resolution-ideas