10 good resolutions – how to succeed
Smoke less, lose weight and exercise more: Good resolutions for the new year are quickly made – and unfortunately also quickly forgotten. Here are the top ten good resolutions and why they so often fail. Harvard psychologists also reveal how you can do better this time.
Who doesn’t know this: Every year the same game: We start the new year with good intentions. We want to take more time for family and friends, let ourselves be less stressed or eat less. The opinion research institutes YouGov and Statista conducted surveys to determine which resolutions are most important to Germans. The most important resolution is to reduce stress. Followed by: 2. lose weight, 3. eat healthier, 4. more sport and exercise, 5. live more economically, 6. watch less TV, computer, samrtphone 7. spend more time with family, 8. spend more time with friends, 9. stop smoking, 10. drink less alcohol.
So much for good resolutions. But instead of living healthier, we end up sitting on the sofa with the bag of chips after a few weeks, while the new sports shoes wait unused in the closet. “No wonder,” say U.S. psychologists at Harvard University. “It has a lot to do with the type of goals set and the implementation of the changes involved.” Top tipshow to succeed in putting resolutions into practice.
Small and concrete goals
The most common mistake, psychologists say, is setting too many goals at once or setting the bar too high (e.g., lose 10 kilos in two months). In addition, plans are often formulated too vaguely – I want to exercise more often. What exactly does more sport mean? Which sport? Where should the time come from? So realistic resolutions plan in concrete steps.
For the good resolutions: Visualize success
Visualize as precisely as possible the benefits of the changes you plan to make. For example, visualize life with more exercise and fitness with all your senses. The clearer the imagination, the more power you can draw from it. The Success so to speak already once daydream – this is also part of the mental training of many performance soprtler.
Choosing the right time
As we all know, good resolutions are mainly made at the beginning of the new year. This is not necessarily the perfect time for all intentions. When it’s snowing, cold and dark outside, you don’t feel like going jogging in the morning, and you don’t want to replace your glass of red wine with mineral water in winter.
Compromises are also okay
Instead of every day Jogging Twice twenty minutes a week is enough at the beginning. And the resolution to walk more often instead of using the car can possibly be postponed to a warmer time of year.
Formulate goals in writing
A plan takes on more weight when it is written down. Even a small note on the refrigerator can remind you that you’ve already eaten enough today and that snacking isn’t really necessary now. Especially when it comes to losing weight, nutrition experts advise you to keep a kind of diary by recording your meals in detail.
Seeking allies for good resolutions
It is helpful to work with Friends and family to talk about the resolutions and to look for like-minded people. One then feels more committed to implementing one’s plans.
Setting goals too high – a common reason why resolutions fail. A sports slacker doesn’t turn into a competitive athlete. It’s better to stick to the saying: “The way is the goal”. If you haven’t exercised much up to now, you don’t need to plan a marathon. Longer, brisk walks are also a good start.
Plan for failure
This means forgiving yourself for small breaches of the rules and not immediately throwing your entire resolutions overboard. For example, if a party is coming up, you can allow yourself an exception that doesn’t really fit into your weight loss plan.
Breaking old habits is difficult. Therefore: Reward yourself for small successes and interim goals (a smoke-free week, losing three kilos of weight). This not only provides moments of happiness, but also motivates you to continue pursuing your good intentions.