How to make resolutions that work 663x285
31 Mar 2010

How to make resolutions that work

2 mins to read
As three out of four Aussie women report being unhappy with their bodies, it’s a sure bet many of us will be making New Years’ Resolutions. Blackmores speaks to experts about how to turn ‘I wish’ into ‘I will’.


Last year, thousands of Australians took deep breaths, stumped out their cigarettes, and resolved to quit smoking in the new year. Within three months, 90 per cent were back on the wagon, says market research firm, Galaxy Research.

What stops us from making good intentions a reality largely comes down to planning, says clinical psychologist and director of the Happiness Institute in Sydney, Dr Tim Sharp.

“Most people know what they ‘should’ do to live a healthy and happy life. To be fitter and healthier, for example, everyone knows they should eat less fat/sugar/salt, eat more fruit and vegetables, and exercise more. The reality is it’s not rocket science. But why, then, do so few people do these things well? The answer is because so few people have an effective system in place. If you want to develop healthier habits you need a powerful strategy,” he explains.

According to wellness coach and former personal trainer Fiona Cosgrove, what’s needed is some serious ‘thinking’, rather than ‘doing’. “This can be a challenge for those who like action (they want something and they want it now),” she writes in her book Coach Yourself to Wellness. “The truth is, if the thinking isn’t done, change risks just being a flash in the pan.”

First of all, assess which stage of change your head is at, Cosgrove advises – that way you can see which ‘steps’ you still have to pass through before your resolution is realised:

Pre-contemplation “I won’t or I can’t”
Contemplation “I may”
Preparation “I will”
Action “I am”
Maintenance “I still am”
Relapse “I was”

Some behaviour change takes more preparation than others, such as changing your diet or starting an exercise regime, so brainstorm how you’ll achieve this. For example, you might seek out some low-kilojoule weekday meals that can become household staples; or you may jump on the net and look into hiring a personal trainer for a twice-weekly lunchtime workout, the cost of which you might share with 5-6 colleagues.

“It’s important to ‘stretch’ yourself and also to evaluate and review your progress regularly,” says Dr Sharp.

Making change that lasts: Dr Sharp’s tips

1.  Have ‘happy hour’ every day
Do something fun, pleasurable, enjoyable, satisfying and/or stimulating every day. And preferably, make it a routine.

2. Focus on the good
Remind yourself of the benefits of taking effective action and of engaging in activities that will enhance your health and happiness (especially if they might not be realised in the short term).

3. Award yourself brownie points
Reward yourself for making positive changes, for trying to engage in healthy and productive activities, or simply just for trying. Doing so will significantly increase your chances of continuing helpful habits in the long term.

4. Make it fun with others
Find a ‘buddy’ with whom to exercise with, challenge a negative thought or engage in a good deed. Most activities are more enjoyable with a supportive friend and if they’re more enjoyable you’ll find you’re more likely to keep them up.

References available on request



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