Most people make New Years resolutions every year, but sadly, most people stop keeping their promises to themselves... in fact, one-third of us give up by the end of January! A recent New York Times article supplied some surprising facts about this trend. In fact, studies have shown that New Years resolutions are worthwhile - you are actually 10 times more likely to lose weight or stop smoking or save money if you do make a formal resolution, than if you don't. Furthermore, if you manage to make it to the end of January, you have a better chance of lasting most of the year! Still, by July, more than half of us will have fallen off the wagon.
We tend to give up because we run out of "will power." It turns out that will power is something real, not just an abstract concept. It is mental energy and it is fueled by - glucose, or sugar, of all things! No wonder sugar-free diets are hard to keep. But it isn't hopeless. One suggestion in the New York Times article, by John Tierney (Sunday, Jan. 8), is to limit the number of times per day you have to actually use your will power. The best way to do this is probably to avoid temptation, using "offense" strategies rather than "defense." For example, planning all your meals in advance, and buying only the groceries needed to make those meals - shopping on a full stomach, of course! - is better than waiting until you are hungry to decide what to eat.
Another strategy is to set one clear goal, and focus on just one goal at a time. For example, "Lose one pound a week", OR "save $10 a week", instead of "lose weight and spend less."
Pre-committing is another helpful strategy. Sign up and pay in advance for a regular exercise class, go to the store without a credit card, even e-mail your friends or post your goal on Facebook, so that all your friends can help hold you to it. Some people use Twitter to post their progress, or choose a specific friend as a "referee." You can even put money on the line, for example paying a penalty (perhaps a donation to a charity you hate?) if you fall behind your goal.
Keeping track of your progress is important. Daily weigh-ins actually help, although they can be discouraging. There are electronic support gadgets like BodyMedia Fit which estimate how many calories you burn during exercise; the website Mint.com to track your expenses, if saving money is your goal.
It's also important not to get discouraged if you lapse occasionally. As they say in Alcoholics Anonymous, "a lapse is not a relapse," and it's important not to succumb to the "what the heck" effect. So you ate a bowl of ice cream, it really doesn't mean you "might as well finish off the half gallon"! On that note, there is research that suggests total deprivation is not necessarily the way to go. When dessert is served, it is better to tell yourself "I can have a taste of that dessert another day" than to say "I will never eat dessert again." This could lead to your feeling deprived and resentful, making you more likely to relapse.
Finally, the article concludes, it's helpful to periodically reward yourself for progress. Buying a new outfit when you lose a dress size is a common example.
What the New York Times doesn't mention is how psychotherapy and even psychiatric medications can help with will power. Sometimes, we undermine our goals due to emotional issues, perhaps resulting from childhood abuse or low self-esteem. Or, our brain chemistry can even get in the way. In bipolar illness, for example, impulsive behaviors can be part of a hypomanic episode and medication may be part of the solution. There are also medications that can help people better tolerate abstinence from drugs, alcohol, nicotine, and even overeating, by reducing cravings. Hypnotherapy is a therapeutic technique that has also been shown to be effective in supporting will power.
If you'd like extra help with your New Years resolutions, consider calling Psych Choices of the Delaware Valley for an appointment. Our number is 610-626-8085, press "0" for the receptionist or "205" for the intake coordinator, if you are a new patient.