At the start of the new year, some of us commit to making a change in our lives – whether it be going to the gym, working on being kinder or even picking up a new skill. Studies show, however, that most of these resolutions fail. Now at the end of January, some of the motivation to accomplish those goals might be lacking.

Experts say making a resolution or starting a new habit should be a SMART goal. SMART means the goal is specific, measurable, achievable, relevant and time-bound.

Christine Peat, an associate professor of psychiatry at UNC, said having these parameters can make a goal feel much more attainable.

“You’re not setting expectations so high that you can’t reach them and then you end up feeling frustrated with yourself,” Peat said. “Instead, you’re setting goals that are manageable or realistic and you can have a sense of accomplishment.”

One example would be sending holiday cards a month earlier than the previous year or wanting to talk on the phone with a family member at least once a month. Peat said these goals are measurable and realistic, so keeping up the motivation can be more manageable.

A common new year’s resolutions is wanting to lose weight. Peat said that goal, however, is not always framed into parameters of a SMART goal.

“They want to lose 5, 10, 50 pounds whatever it might be,” Peat said. “While I don’t necessarily think that those goals are unattainable, I do think it’s maybe not the wisest way to start off the year.”

Peat said dieting can be an almost never-ending cycle. She said it can lead to a lot of frustration and guilt which isn’t the most balanced way to kick off a new year.

Instead of framing a resolution to lose a specific amount of weight, Peat said the resolution should be focused around increasing engagement and healthy behaviors.

“It’s something that for most people isn’t necessarily going to result in the same sort of frustration,” Peat said. “One of those healthy behaviors might be drinking more water or maybe for some people its going to be getting more hours of sleep.”

Other types of resolutions focus on the self, like wanting to be a kinder person this year or focusing on the things that you’re grateful for. Peat said to keep the overall motivator in the back of your mind or even write a note on your phone.

“If you can keep a visual reminder of those sorts of things that oftentimes is a good way to keep your motivation going even during all the dizziness of life,” Peat said.

Peat said having an accountability partner can also help with making new habits because they understand what you are going through together. She said they can be a cheerleader on those days when the motivation might not be as strong.

Ultimately, Peat said she believes people don’t always need to make a drastic change. Just because others are setting resolutions, the tradition is not one-size-fits-all.

 

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