Position yourself to conquer your New Year's resolutions
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Position yourself to conquer your New Year's resolutions

If you've decided to do more exercise, eat a healthy diet, or lose weight in the New Year, approaching these common resolutions with a different mindset than usual can give you the advantage of being successful, especially if you don't have always managed to adhere to your new resolutions annual resolutions in the past. It can be helpful to rethink the way you formulate the goal in your head.

Here are three techniques that can work:

Consider your habits

If you're hoping for healthier eating habits, analyzing your attitudes to food and your behavior in dealing with food can help you better control your diet, as you may get insight into what works and what doesn't. Some research has shown that people who can determine what habits, behaviors, or feelings make them nibble better avoid the unhealthy foods they normally eat in such situations.

"It is helpful if you take the time to find the clues that trigger the unwanted habits that you want to eliminate," said study author Marieke Adriaanse, lecturer in social and health psychology at the University of Utrecht in the Netherlands. She notes that the study participants were asked to think about where they were and what they were doing when eating unhealthy snacks to determine their reasons for eating.

Once you've identified a trigger, it's easier to create an if-then plan that will help you achieve your goals. For example: "When I feel lonely and bored in the evening, I pick up the phone and call a friend."

Be nice to yourself

Are you striving for perfection and insulting yourself when things are not going according to plan? Changing your inner dialogue can help you improve your chances of achieving your goal this year.

Some studies have shown that self-critical perfectionists who follow New Year's resolutions with if-then strategies have made less progress in achieving their goals than others. If they were unsuccessful, they felt miserable about themselves and their efforts.

If you adjust your inner dialogue to include more patience, self-friendliness, understanding and self-compassion, you can improve your chances of success with New Year's resolutions, especially if you identify yourself as a self-critical perfectionist.

"This shift is essential and is the foundation to go beyond the influence of the inner self-critic," said study author Ted Powers, PhD, professor of psychology at the University of Massachusetts at Dartmouth. “It can give people the freedom to make autonomous decisions. act instead of hesitating; and taking risks instead of being immobilized by fear of failure. "

Rethink your time frame

Immediate satisfaction can stand in the way of your long-term goals. You can work better with your New Year's resolution if you notice the results immediately.

A study published in the journal Personality and Social Psychology Bulletin found that people tend to choose New Year's resolutions with late rewards (such as losing weight), but are more likely to work towards resolutions that offer instant rewards. Other research has shown that fun can be an instant reward. People who opted for a comfortable workout completed more weight lifting exercises than people who opted for a workout because of the long-term benefits of the exercises.

You can be more successful with a long-term goal if you have fun throughout the process. Choose a training class you can't wait for. Only listen to your favorite podcast while you are on the treadmill. Meet a friend at a salad bar for lunch. Or treat yourself to a delicious meal in the supermarket to make meal preparation more exciting.

"Think about what types of activities you like best and try to get them done," said Kaitlin Woolley, PhD, assistant professor of marketing at Cornell University SC Johnson College of Business, who wrote both studies. "Gritting our teeth and enduring it through hard, uninspired workouts – or salads! – can take a day or two, but for behavior to really persist, it has to be something that we enjoy a bit."

The post, "Position Yourself to Conquer Your New Year Resolutions" was first published on the Fitbit blog.

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