Have you made a New Year Resolution for 2019? Perhaps you're still going, but we were shocked to hear some stats from Chris Pinner who says we need a "Resolution Revolution"!
73% of Brits fail to keep their NYR's.
So, if you've set a resolution, how can you make it stick?
This article outlines why so many resolutions fail and shares some guidance on how to take your new healthy habits all the way to 2020 and beyond.
Research by YouGov shows 73% of Brits fail to keep their NYR's. In fact, research by YouGov also found only 22% of Brits are intent on making a resolution for 2019.
Perhaps it is that failure rate which means so few of us even want to do it in the first place. 18-24 year olds are most optimistic, with 37% making a commitment. But the older you get, the less likely you are to start the new year with a resolution. Just 26% of UK 25-49 year olds made resolutions, compared to about 15% for those over 50.
That's a shame. Research also shows that those who make a resolution are more likely to … Yes, if you want to make a lifestyle change then there's not necessarily a reason to wait to January. But, if everyone is thinking and talking about it anyway, it might be worth a shot.
If you believe in yourself, you are much more likely to achieve the results. Your ability to create new habits largely depends on your own self-belief and those around you. As study in 1968 by Rosenthal and Jacobson showed that, if teachers were led to expect better performance from children, then the children's performance was enhanced. Their findings support the idea that reality can be positively or negatively influenced by the expectations of others and become a self-fulfilling prophecy.
On average, research has shown it can take an average of 66 days to form a new habit, ranging from 18-254 days, depending on the complexity of the change being made. That's important, because unrealistic expectations can lead to discouragement down the line.
Moreover, you should expect a tough start. Liken your new habit formation to a rocket taking off. Most of the fuel used to propel a rocket into outer space is used freeing it from Earth's gravitational pull. Take-off takes an enormous amount of energy and can be tough. But once you're out of the earth's atmosphere and have some momentum it gets easier. Likewise, a disproportionate amount of effort in forming a new habit is needed at the start.
It can help to start with simpler actions which are easier to turn into habit. More research shows that behaviour change achievements, however small, can increase confidence which can in turn stimulate the pursuit of further changes.
One of the biggest reasons resolutions fail is because we try and take on too much. Setting too many targets makes the complexity of the overall task much more complicated. Rather than setting three different resolutions, why not set one? Rather than aim for a huge change you're scared of, why not set a small one to build momentum?
Rather than waiting 365 days for success, why not break your goal down into 90 day sections? Then break that down into 30 day chunks and 1 day goals. All of a sudden, the size of the challenge shrinks and your odds of success shoot up.