Motivation usually starts to decrease by week two, so much so that the second Friday of January is commonly known as “Quitter’s day”.
Did you break your New Year Resolutions?
When the year starts, we are more motivated to change our behavior for the better. We are hopeful. However, we are at the end of January and by now, many of us have gone back to old habits. In fact, motivation usually starts to decrease by week two, so much so that the second Friday of January is commonly known as “Quitter’s day”.
Losing motivation with our New Year’s resolution is not new to you, to me, and to so many others. That is why resolutions tend to be repetitive.
So, how do we break the cycle?
It is possible after all. Well, there are different approaches to this but a good way to start is learning from our friends at AA, and focusing on today. Just one day at a time. So today, I’m exercising. Today, I’m making better food choices. Today, I’m working on my French.
Now, for a new behavior to stick, we need a plan. A plan that can be revisited if it is causing high levels of stress, a plan that includes self-compassion and clear goals.
A plan as the one below:
- Choose a goal that motivates you.
- Break your goal into smaller, easily achievable, realistic goals.
- Set a starting date.
- Focus on progress.
- Stay positive.
- Don’t compare your results to others.
- Choose someone to share your journey with.
- Look for professional help if necessary.
As with any behavior modification plan simplicity, visual reminders and repetition works. Having all of this in place does not guarantee success, but it sure does give us a good start.
About the Author: Dr. Karem Cando is CHE’s Clinical Director for the South Region Psychology Program. Her goals for this year imply consistency… consistency in exercising and to continue to practice/learn French all through the year.
