Do you find yourself getting through the holiday season eager to start making positive changes? Then by February you have run out of gas. Many of us feel excited to set life-changing resolutions at the start of each new year. Too often though, we find that the eagerness fades. And it fades before we get to see the changes come to life. So, how do we think about and plan for resolutions in a way that will last?
Make the Most of Your Resolution with CBT
Cognitive Behavioral Therapy (CBT) has helpful tools to set and reach our physical and mental health goals. Here are a few ways you can rethink your resolutions to make them last.
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- Exploring thoughts that may be getting in the way of success is key in reaching your goals. What thoughts do you hold about being able to make changes? CBT teaches us to identify something we call ANTs (Automatic Negative Thinking Traps). ANTs are assumptions that can cause us to ignore important information. They also lead to limiting beliefs. For example, the thought “I’m a failure because I gained weight last week” is a case of Labeling. Replacing this thought with a more balanced one can make achieving your goals feel more possible.
- Creating SMART goals can also make a big difference. To create a SMART goal, you will want to ensure your goals are:
- Specific: Define your goal in clear, concrete terms.
- Measurable: Find quantifiable ways to track your progress.
- Achievable: Make your goal realistic given your circumstances.
- Relevant: Make sure the goal aligns with your values and desired outcomes.
- Time-bound: Choose a deadline or specific period to achieve the goal.
- Turning the resolution into a habit will give you the best chance to stick with it. Lasting habits are created by linking new actions to existing habits. An existing habit becomes a cue. The cue reminds you to follow through on your new habit. And then you give yourself a reward. Here is an example:
- Cue: Take a shower in the morning (a habit that you already do every day)
- New Habit: Do 5 minutes of gratitude journaling (the resolution you are working into a new habit)
- Reward: Enjoy a hot cup of coffee (the reward for completing your new habit)
As we kick off the new year, you may be eager to set goals for improving your health and wellness. You can do just that. Get the most out of your new year resolutions by exploring your thoughts, creating SMART goals, and turning the resolutions into habits.
