HOWTO STICKTO YOUR GOALS
Want to turn over a new leaf this January? You’re not alone. MICHELE O’CONNOR asks the experts how to make lasting changes
Beat the January blues with a swipe of colour on your lips. Classic reds to bright orange and bold purple are sure to lift your spirits. IT’S the start of 2019. But instead of leaping out of bed, ready to face the New Year, you’re lying under the duvet feeling exhausted, hungover and bloated after a month of festive merriment.
It’s a familiar scene up and down the country. So it’s no surprise two-thirds of us decide to make New Year resolutions in a bid to change our ways.
However, research has shown almost 80 per cent fail to stick to them – so how can we make changes last? “We often decide what we want to achieve without considering why,” said life coach Angela Cox.
“You might decide to lose weight because you feel frumpy or want to wear a size 12.
“These are logical reasons, but aren’t strong enough to get you out of bed on a cold Monday morning for a workout. Find a reason that puts fire in your belly.
“If you want to run a marathon, engage with a charity that tugs on your heartstrings. If you want to lose weight, do it so you can be a more active parent.” Goals that don’t give you anything specific to work towards usually fail, say experts. For instance, it’s much easier to follow a plan that says “give up sugar for eight weeks” rather than “lose some weight”.
Be as specific as you can, for example, committing to go for a 30-minute run on Tuesdays and Thursdays or drinking 1.5 litres of water daily for the next four weeks. Psychologist Professor Richard Wiseman, from the University of Hertfordshire, carried out research into keeping resolutions. The study of 5000 people found those with a “fatalistic attitude” were less likely to succeed.
The key, says Wiseman, is persistence. He advises that if old habits creep back in, treat slips as a temporary setback rather than a reason to give up altogether.
He added: “If you raid the biscuit tin, don’t think, ‘That’s it’ and give up. Start again the next day.” Aiming to become a sugar-free, teetotal vegan overnight would be daunting for anyone. So be realistic when you make resolutions.
“Small changes are more achievable than drastic resolutions and take between three and six weeks to become a habit,” said Dr Patricia Macnair, co-author of Change Your Life One Day at a Time (Modern Books, £14.99). For instance, switch from a sugary cereal to porridge or drink water instead of fizzy drinks in the week. Writing down a food diary if you’re trying to lose weight, a budget if your aim is to reduce your overdraft or exercise sessions if you have a fitness goal, will help you stay on track. Wiseman also suggests making a list of reasons why life will be better once your goals are achieved. Support from friends and family can help you stick to your goals. And if they join in, even better. A report from fitness social network Strava revealed exercising with friends could increase your chances of being active by 22 per cent while joining a sports club could make you 46 per cent more likely to remain active. It’s vital to be aware what encourages your bad habits. “It could be as simple as not having biscuits in the house so you’re not tempted, or understanding the stress triggers that make you reach for a cigarette,” said Wiseman.
Instead, create new triggers that prompt new healthier habits. For instance, when the evening news starts, it’s time to set off for a 30-minute walk. A recent study found that whatever the resolution, the enjoyment factor was what mattered most.
If participants were getting immediate rewards from their new habits, they would be more likely to stick to them.
So, if you want to exercise but hate the gym, find an alternative you do enjoy such as a team sport, an outdoor boot camp or sweating in your front room to a YouTube fitness video.
If you raid the biscuit tin, don’t think, ‘That’s it’ and give up. Start again the next day