How to (Finally!) Keep Those New Year's Resolutions
By Bernard Davidson
Psychologist and Associate Professor of Psychiatry and Health Behavior
MCG Health System

December 23, 2002

Augusta, Ga. -- Every new year, scores of people write down resolutions, confident that this year they will meet their goals. But all too often, come January 30, their lists--along with their resolve--lie cast off and forgotten.

Success comes with the proper mindset. This year, when you're preparing to write your list, keep the following considerations in mind:

Set realistic goals.
Oftentimes, people set themselves up for failure by resolving to accomplish impossible tasks. Losing weight is a popular New Year's resolution, but a goal of losing, say, 20 pounds in a month guarantees disappointment. Instead, outline realistic goals and the steps necessary to get you there.

Prepare, prepare, prepare.
Who ever said that you had to wait until New Year's to make a lifestyle change? If it's something you're aware of now, start now to make changes.

Waiting until New Year's or some other "magical" date at which you feel you will finally be able to accomplish a change is actually just another form of procrastination. By taking baby steps now, you might find that you're halfway to your goal by January 1.

Expect some setbacks.
A step back doesn't mean you'll never go forward again. Many people find themselves in the trap of "all or nothing" thinking: "I haven't been exercising for the past few days; this is hopeless." Don't think; do. Instead of beating yourself up for "failing," get back on that exercise regimen. You'll feel much better for it.

Find someone to share the experience.
Support makes all the difference. For instance, if you plan to stop smoking, find a buddy who will quit with you and begin planning strategies. A buddy will also serve to keep you on track toward your goals.

Don't overmonitor your progress.
Evaluating your progress every day often ends in frustration. Don't do it! Progress updates every week or every two weeks are better since enough time will have lapsed for even small changes to be evident.

Don't be afraid to reward yourself.
Schedule rewards during the process. But be sure to plan rewards after you've taken a step toward reaching your goal. For instance, exercise first and go to the movie second, not vice versa.

Don't compare yourself with others.
While this is a common reaction, resist the temptation of thinking, "I'll never look that great in a bikini." It's ultimately self-defeating and results in less motivation.

Seek professional help.
Many people may have tried for years to change their bad habits, without success. Don't be afraid to seek professional help. There is no shame in asking the advice of a medical professional or other support staff. Just think of it as doing something a little different this year to help you reach your goals.

MCG HealthCare is the health system of the Medical College of Georgia and is comprised of MCG Health, Inc. and the clinical services offered by the faculty of the School of Medicine and the members of the Physicians Practice Group. MCG Health, Inc. is a not-for-profit corporation operating the MCG Hospitals and Clinics, Children's Medical Center, the Georgia Radiation Therapy Center and related clinical facilities and services. MCG Health, Inc. was formed to support the research and education mission of the Medical College of Georgia and to build the economic growth of the CSRA, the state of Georgia and the Southeast by offering the highest level of primary and specialty health care.