Psychology professor John Norcross found that went studying New Years resolutions, about 70% continue their resolutions beyond two weeks. The good news is that there's still time for those who have lapsed in their resolutions to get back on the wagon, says Dr. Michael Bordieri, Assistant Professor of Psychology at Murray State University. On Sounds Good, Tracy Ross speaks with Dr. Bordieri on ways to accomplish goals and make behavioral changes that stick.
The best time to make a behavioral change is the present, Dr. Bordieri says. Feelings of guilt and shame make you less likely to succeed, he says, the "drill sergeant" approach is less effective than adopting a more positive outlook. Now that the pressure is off from the holidays, it's a good time to set yourself up for success.
When it comes to goal setting, we often think too big, he says. While aspirations are great, he says the proverb of 'the journey of a thousand miles starts with a single step' is apropos for more attainable goals.
Successful ways to achieve your resolution or goal is to adopt a "committed pattern of action," says Dr. Bordieri. Not just going to the gym once or getting that membership in January, but rather on a day to day basis practice living in a slightly different way that's closer to what you care about accomplishing.
People who are successful balance consistency with flexibility. Rigid goals, like working out two hours every day, tend to fall out when you miss a weekend or when it's raining outside. Almost everyone on a diet will have times when they lapse, he says, it's normal. The key, however, is not giving up during that lapse. One lapse or one day doesn't mean all the work you've done should go away. Get back in the pattern of behavior you want.
Make promises to yourself you're likely to keep - change your pattern of behavior so that they become part of your every day routine. Maybe a salad at every meal is difficult to accomplish, but aim for a few salads a week. We're creatures of habit, he says, and it's easy to get set in a routine. There's usually no aha moment for lasting change, but rather a focus on doing the things that matter to you every day.
Be kind to yourself and recognize that behavior change is a daunting process and give yourself space to give it a shot.