Issa Rae's Instagram post on her New Year's Resolution was voicing everything we tell ourselves when setting resolutions: "In 2024, next year, I am about to be so much better. That text, responded to. That email, answered. That project, finished. That other project, started. That book, read."

Isn't that the way it always goes? We start with the best intentions, then the second Friday in January, "Quitter's Day" comes around, or maybe we last until January 17, “Ditch New Year’s Resolutions Day.” I have a friend who is so frustrated by New Year's resolutions, that he says, "I'll just plan goals."

But, whether your goals are improving fitness, finances, diet, mental health or losing weight, these changes CANNOT be solved by willpower alone. Goals require us to build new habits, get rid of old habits, or a little bit of both. It takes people 66 days to build a new habit. That's 9 weeks of continually doing something new or avoiding something altogether.

Willpower alone won't work

There are entire fields of study about how to get people to do the right things for themselves and their health. I should know, I'm getting my PhD in Health Behavior. Some of the theories say that you have to:

#1 Be really ready to make a change, because you feel the pain of not getting it done.

#2 Avoid all the triggers that make you do the "bad" habit OR build in triggers to motivate you to do the "good habit."

#3 Create a system where you don't have to think about the new habit.

#4 Reward microhabits as they emerge along the way.

If you build automaticity to a new habit, it's easier, like putting the floss next to your toothbrush. Or if you want to walk for 20 minutes every morning, sleep in your workout clothes and put your socks and walking shoes next to your bed. If you want to follow a new diet, meal plan weekly, so you don't have to make the average of 221 food decisions per day. Whatever you're deciding to take on in the new year, make decisions and plan ahead of time, so that the momentary temptation is gone.

Even with these strategies, it's easier to do it when others are on the journey with you, showing genuine concern, reaching out, connecting, and cheering you on.

Community matters.

You know what else matters? You brain on autopilot. It is probably the most critical part of establishing change. By default, it wants everything to stay the same. As the main component of the nervous system, it starts firing fear signals when change starts rearing it's ugly head. Change simply does not feel safe for the nervous system.

Imagine

Imagine that you could rewire your brain with self-compassion, breath, and simple exercises that helped you to feel like it's safe to change? What if you could make a plan for what you will tell yourself when your automatic negative thoughts rear their ugly head and you need to soothe them to stay on track? What if you were going through these resolutions together with other Goal-Getters? These are tools that help, as well as taking out the mind trash that pops up whenever we see that we don't do everything perfectly. It is possible to change. Imagine if you could make decisions ahead of time about one or two resolutions that would really change your life? Imagine yourself being there now, every day and move ahead with boldness.

Happy 2024. Wishing you the best possible outcomes.

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Adhana

P.S. Ready to join a community to get help rewiring your brain to make positive changes? Join the Rise and Shine Club. We'll spend 9 weeks doing exactly what you need to make BIG CHANGES that last.

Ready for intensive weekly 1 on 1 support to help you get to your goals? Let's talk.

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