New Year's Resolutions Don't Work. Try This Instead!
New Year’s resolutions don't work. But you don't have to give up on improving your health in the new year. Read on to find out what really works.
For years I was caught in the New Year’s Resolution trap. I would promise myself to eat better, exercise more, be more confident, etc. I was a sterling member of what has been dubbed Quitter’s Friday.
This not so exclusive club is made up of the 80% of Americans who fail to keep their New Year’s resolutions until the second Friday of January (Quitters Day).
That’s right, 80% of New Year’s resolutions are broken or abandoned after a measly two weeks. All the good intentions mustered, come to an abrupt end just 14 days after having been sworn to. Odds are you have indulged in this behavior year after year, just as I did. What’s the definition of insanity? Doing the same thing over and over again and expecting different results. That’s pretty much what’s happening every January.
The problem is that by setting New Year’s resolutions you suffer the psychological consequences of failure. You are traumatizing yourself repeatedly. These self inflicted wounds can have nasty emotional outcomes. Luckily, you can put a halt to this recurring failure and opt for a new approach. Just as I did.
In this week’s Vitality Vibes Newsletter, I’m looking at the negative mental health consequences of New Year’s resolutions and suggesting what you can do to face the New Year in a healthier and more realistic manner.
Vitality Vibes is a reader-supported publication. To receive new posts and support my work, consider becoming a free subscriber. It’s a fantastic journey we can take together.
New Year’s Resolutions Are Bad For Your Mental Health
There are distinct negative psychological effects you may have experienced from setting New Year’s resolutions. Here is a list that may sound familiar:
Feelings of Failure and Reduced Self-Esteem: Failing to achieve set goals can lead to feelings of inadequacy and diminished self-worth. This sense of failure may trigger high levels of self-doubt, adversely affecting your mental health.
Increased Stress and Anxiety: The pressure to meet New Year's resolutions can heighten your stress levels, especially when progress is slow or obstacles arise. This stress can perpetuate a cycle of negative emotions, making it challenging to maintain your efforts.
Negative Thought Patterns: Anticipating failure can foster negative thinking, undermining your efforts toward self-improvement. Such thought patterns can be detrimental to your mental health and hinder progress toward establishing a healthy life-style.
Potential for Anxiety and Depression: Unmet resolutions can exacerbate feelings of anxiety and depression, particularly if you perceive yourself as repeatedly failing to achieve your goals.
This all leads us to Quitter’s Friday. That dreaded second Friday of January when millions suffer the mental health consequences of unmet New Year’s resolutions.
Options to New Year’s Resolutions
Traditional New Year's resolutions often involve setting specific, sometimes rigid goals, which can lead to disappointment, when not achieved. Exploring alternative approaches can foster personal growth, greater self-reflection and well-being in a flexible and sustainable way. Here are some options you might consider:
Set Intentions or Themes: Instead of specific resolutions, choose a guiding word or theme for the year that reflects your desired focus, such as "balance," "growth," or "mindfulness." This approach provides direction without the pressure of concrete targets.
Create a Vision Board: Assemble images, quotes, and symbols that represent your aspirations and values. Displaying this board can serve as a daily visual reminder of your goals and motivations.
Practice Mindfulness: Incorporate mindfulness techniques, such as meditation or journaling, into your routine to enhance self-awareness and presence, supporting overall mental health.
Adopt a Growth Mindset: Embrace challenges as opportunities for learning and development, focusing on progress rather than perfection. This perspective encourages resilience and continuous improvement.
Develop a 'To-Don't' List: Identify habits or behaviors you'd like to reduce or eliminate, such as overcommitting or negative self-talk. This strategy helps set boundaries and prioritize well-being.
Set Short-Term Challenges: Commit to month-long experiments, like "Dry January" or daily walks, to introduce positive habits without long-term pressure. Short-term commitments can be more manageable and motivating.
Focus on Daily Habits: Concentrate on integrating small, positive actions into your daily life, such as reading for 10 minutes or practicing gratitude, which can lead to significant long-term benefits.
Engage in Self-Reflection: Regularly assess your values, goals, and progress to ensure alignment with your actions, making adjustments as needed to stay true to yourself.
By adopting these alternatives, you can approach the New Year with flexibility and self-compassion, fostering sustainable personal growth.
Final Thoughts
Health consistently ranks as the top New Year’s resolution, but it’s essential to ensure that this positive aspiration doesn’t work against you. Setting goals can have significant mental health implications if approached rigidly. Over time, I’ve embraced a softer method that has fostered greater success and lasting commitment. This approach prioritizes personal values and an internal focus, rather than adhering to strict, externalized goals.
Vitality Vibes goes beyond temporary fixes or fleeting diet trends. It fosters a holistic approach—one that promotes both physical and mental vitality at any age.”
New Year’s resolutions are often short-sighted and misaligned, leading to unnecessary frustration and setbacks. Vitality Vibes takes a different path, offering a holistic, balanced, and sustainable approach to establishing a health focused life-style. This method emphasizes flexibility and centers on the process, personal values, and internal motivation.
An excellent article by Sonja Wasden at Huffington Post emphasises and develops this value and process approach. It’s worth the read.
I wish you the best on tackling this Vitality Vibes approach to establishing a healthy and sustainable life.
Let me know how you do if you try some or all of the options I’ve listed above. You may find new vistas emerging!
Vitality Vibes is a reader-supported publication. To receive new posts and support my work, consider becoming a free subscriber. It’s a fantastic journey we can take together.
Vitality Vibes is for educational purposes only. It is not meant to diagnose or treat any medical condition. Consult your medical or health provider with any medical concerns.
Newsletter Bonus
Pat Willard, author of America Eats here on Substack, has a great recipe for a restorative drink that can calm your nerves and reset your life compass. Try it and let it relax your mind and spirit.
Thank you, great information I’ll be using