As the new year approaches, people start making resolutions for 2016. But most resolutions fail, because people just don't start following their self-promises because the change is too difficult, or they start and then don't continue to keep up the habit they committed to.
In fact, research has shown that only about 3/4 of people who make resolutions actually keep them for even just 1 week! At two years only 19 percent are keeping the resolution they made. And the average number of slips (temporarily not keeping the resolution) over the two years is about one slip every two months for each person still keeping the resolution.
The most common resolutions are to loose weight, to exercise more, to improve finances, or to stop smoking. So if failure is so common, is it even worth making a resolution? Yes! Success at 6 months occurs in about half of people who make an actual resolution, versus only four percent of people who just intend to make a change later but do not actually make a resolution at the new year. That's over 10 times greater success if you just make that resolution! So it helps to just start, not to wait (that's the source of the punned title Start Wars, if you hadn't noticed).
Starting is very hard for many people. Procrastination is a common human trait. So making a commitment to start is one of the best gifts Santa can bring during this season. It's a start war, a war that you can win.
Since most of the usual resolutions deal with breaking old or forming new habits, how long does it take to get a habit to stick? Data has shown that if a habit will be successful, it will take one to eight months to become automatic. So it will help to have as much help as possible to keep your eye on the goal for a longer period of time. Also, occasionally having slips is common, even if the habit becomes automatic. So do not feel bad if a slip occurs, just get back on track.
So here are my tips for making your resolutions this year.
•Start now, not later, and write your resolution down, on paper and on your smart phone.
•Start small, take baby steps, so that you can actually achieve success. Try changing only 1 behavior at a time so you are not overwhelming your self-control. If you are trying to start a habit, like getting more exercise for example, start at five to 15 minutes daily, not more.
•Slips often occur, so do not feel guilty and do not give up.
•Keep a diary, in writing or on your computer or smart phone, of how well you are doing.
•Support helps, particularly after six months. So share your resolution with family and friends and even join a support group if one exists to get the most outside help possible.
•Your physician can be your best partner for resolutions that involve health habits. Talk frankly with your doctor and get help from the physician. For information on how to discuss health habits and disease prevention, see the tips in my book Surviving American Medicine.
•Get reminders sent to you. Some reminder programs are available as apps, but family can also help.
•Give your self a reward for keeping the resolution on a regular basis, monthly perhaps.
•Try to realize what triggers your slips (stress, or friends' behavior for examples) and avoid them.
The Start War is on. May the Force (of success) Be With You.