Tempted to throw in the towel on your New Year\u2019s resolutions? It\u2019s a natural reaction during this unprecedented year. I\u2019m here to tell you it\u2019s okay\u2014and you probably don\u2019t need them anyway.
You\u2019re in good company if you\u2019ve given up on the big shifts. According to widely-cited research study, only 19% of people keep their New Year\u2019s resolutions. In addition, this may not have been the best time to make changes, given all that\u2019s going on with the pandemic.
Also, worthwhile to consider the following insights on the unease with making big changes these days. According to research published in Molecular Psychiatry, when you go through prolonged challenging times (and the pandemic certainly qualifies), chronic stress can change the architecture of your brain and make you feel worn out, anxious, fearful, or depressed. These aren\u2019t the best conditions for making major changes.
You may also face \u201cchange saturation,\u201d or in other words, you\u2019ve had to make so many transitions, you just can\u2019t make any more. To prevent yourself from becoming overwhelmed, focus on attainable aspirations. Here are a few recommendations.
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Success for the next 12 months may be closely tied to a less-is-more approach. Instead of seeking a whole new career, maybe you can set your sights on getting assigned to a new project at your current company. In other words, consider how you can tweak your behaviors rather than overhauling them.
Cultivate gratitude. Appreciate the little things. When you\u2019re more tuned into what you have, you\u2019re less focused on what you still want. This \u201cenough mentality\u201d can be helpful to your mental health. You don\u2019t have to make big changes to achieve satisfaction or happiness. Contentment starts with gratitude.
Avoid perfectionism. Often, the fuel for big changes is a feeling you or your situation are not perfect. Remind yourself that perfection is a myth and focus on what\u2019s working. This will help you find fulfillment with your present reality (even if it\u2019s not all you aspire to).
Make a list, then edit down. Another great way to keep your ambitions reasonable is to make a list of all you want to accomplish and then eliminate everything but the top three items. A surefire route to frustration is to expect too much and put unrealistic pressures on yourself. Instead, focus on just a few vital things you want to accomplish, rather than a long list that does not empower you. After you\u2019ve accomplished the first three goals on your list, you can always come back to the others, but give yourself a fighting chance to achieve the most integral top three, first.
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Keep yourself accountable through specific techniques\u2014and pay attention to events that may cause you to slide backwards. Research in the Personality and Social Psychology Bulletin explains that 40% of your behaviors occur in similar situations, which is to say familiar circumstances encourage the repetition of choices. Therefore, if you\u2019re able to adjust one potentially repeated behavior, it can make a difference.
Create routines and conveniences. When you want to nurture a behavior, make it a default so you\u2019re not thinking consciously about it. Research published in the European Journal of Social Psychology found when you repeat behaviors in a consistent context, it helps with habit formation and these take hold much more effectively. You can use this to your advantage. Instead of making a conscious choice each morning whether you want the donut or the smoothie, have the sliced fruit ready to go and the blender on the counter so when you arrive bleary-eyed to the kitchen in the morning, you\u2019re just doing what\u2019s already laid out. Start each day with the routine of responding to quick-hit emails. Rather than deciding what to work on first, just create a routine where you\u2019re repeating behavior that works without as much conscious thought.
Plan ahead. When you can plan for things, you can usually control them more effectively. If you\u2019re going to be in a situation that might create challenges for your new behaviors, make a plan. Perhaps you\u2019re going to the grocery store and you can make a plan to avoid the cookie aisle. Or if you\u2019re back in the office, avoid the calorie-tempting socially distanced happy hour with colleagues by leaving right on time and get a head start on the big project you\u2019re working on. Anticipating what might present challenges will help you overcome them.
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Support can be the difference between making small changes and not succeeding at all. Find a source that works for you.
Find friends. Create a virtual group of people also trying to make changes. Perhaps there\u2019s an online group where you can exchange healthy recipes or provide mutual encouragement for regular trips to the gym. Also tap into your existing network and ask your friend to check in with you to see if you\u2019ve had your workout for the day. Seek out colleagues who can nurture the writing skills you want to develop. Find people who encourage you, provide feedback, and remind you about your ability to succeed.
Use technology thoughtfully. There are a wide variety of virtual solutions to help you shift your behavior. Download the app that allows you to track your water intake or the app that will send you notifications if you haven\u2019t moved enough in the last hour. Look for apps that can help you learn the new language you\u2019ve been wanting to add to your skill set or that can connect you with colleagues who have like-minded ambitions. Behavior shifts are most likely to occur with planning, reminders, and feedback. So, find apps that provide these three kinds of support.
Give yourself permission to do less for now and know you can always do more later. In the meantime, stay strong and be satisfied with a little progress for now.<\/p>\n","protected":false},"excerpt":{"rendered":"
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