New Year's is right around the corner. As we reflect on the current year, our gaze naturally shifts to the future—bringing with it the tradition of New Year's resolutions. In the initial weeks, gyms will be bustling once again, highlighting the societal norm and popularity of these resolutions. However, it's equally well-known that only a handful of people stick to their resolutions after four weeks, let alone three months. What is it that stops us from keeping our New Year's resolutions? What steps must we take to achieve the desired change?
Why Resolutions Fail
We set ourselves such goals because we long for change, for improvement, for a better us. We hope that this time we will find enough motivation to get into the cycle of self-improvement. This constant procrastination often results from the expectation of having to find the courage or motivation to make a sudden, drastic change. However, such expectations can be unrealistic and set us up for failure. It's no different with New Year's resolutions. We always find occasions to aim for sudden change. Whether it's New Year's, birthdays or simply the next month or week. In a way, that sounds like an excuse, doesn't it?
This brings us back to the topic of procrastination and bad habits. If we can put it off once, what prevents us from putting it off again?
Setting a fixed starting point, such as New Year, can have positive psychological aspects. The thought of a new beginning on a specific date creates a clear distinction that enables us to mentally prepare for change. In a way, it serves as a motivation boost. It conveys a sense of purpose and commitment, as the set starting point becomes a symbolic beginning of a new phase. This temporal clarity can increase motivation, as it makes it easier to imagine personal goals and work towards them. However, it is nothing more than that - a momentary motivation boost, which fades over time. This is reflected in the fact that, for instance, there will be fewer people in the gym after January. Our goals are usually not one-time things, but rather, as is the case with self-improvement, a long-term process. A small motivational boost doesn't last the whole process.
The disappointment that results from unfulfilled expectations can start a negative cycle that weakens our self-confidence and makes it difficult for us to initiate change in the future. Recognizing this problem is crucial to breaking out of the cycle of false expectations and making lasting progress. By taking gradual and realistic steps, individuals can build habits that will stand the test of time and lead to continues positive progress.
What to Do Now: Practical Steps Beyond New Year's Resolutions
So what steps must we take to achieve the desired change?
1. focus on your system instead of your goal
2. set small realistic goals
3. realize that every moment is an opportunity instead of waiting for the right time
In his book "Atomic Habits", James Clear explores the power of developing a system and progressive change.
'Forget about goals, focus on systems instead'
-James Clear
Rather than relying on sheer willpower to make radical changes happen, focus on the compounding effect of small habits. According to James Clear, habits are the compound interest of self-improvement - small changes add up over time and lead to remarkable results. In the context of daily change opportunities, adopting the principles of atomic habits means identifying micro-habits that align with our goals. These are tiny, manageable actions that, when repeated consistently, contribute to significant personal growth.
- For instance, if the goal is to develop a reading habit, you should start with a modest commitment, such as reading one page a day. The emphasis is not on the amount of action, but on the regularity of doing it. Over time, this consistent effort puts you on a positive habit cycle that makes it easier to expand the habit when you're ready.
- Similarly, if the aim is to quit smoking, consider adopting small habits aligned with your goal. Start with a manageable commitment, e.g. a short walk when the urge to smoke arises. It's not the intensity of the action that matters, but the consistency of your efforts.
- Likewise, in the context of saving money, identify micro-habits that align with your financial goals. Start with a modest commitment, such as cooking for yourself instead of eating out or ordering in, and setting aside the amount you would have spent. Here again, the focus is on the regularity of saving, not the amount.
The approach encourages daily commitment to small, meaningful actions and leverage the science of habits to make positive change more sustainable and achievable. By recognizing each day as an opportunity to reinforce these habits, we can gradually create the life we want to live.
It is important to focus your mindset on taking immediate action rather than waiting for a specific event. This nurtures a sense of accountability and pushes us forward on the path of improvement. The idea that every moment is an opportunity for change encourages a mindset focused on continuous growth, making resolutions more sustainable and effective in the long run.
Conclusion: What's Your Call to Action?
In a world where our New Year's resolutions often fall by the wayside, the key is to avoid the common trap of waiting for the perfect moment. Instead of joining the crowd and delaying action, consider the benefits of small, practical changes in the present.
Changing yourself is not a sudden event, but a gradual process. Break the mindset of waiting for the "right time" and recognize the potential for change in every moment. As you work on self-improvement, remember that progress lies not in grand gestures, but in the consistency of achievable goals.
Reading recommendation:
"Atomic Habits" is a practical guide that highlights the impact of everyday habits on long-term success. So be different, stop waiting and equip yourself with the tools for a successful journey. Your journey doesn't start tomorrow, it starts with the decisions you make today. Link to free PDF
Link to James Clear Newsletter
And with this, here's to a new year of small wins and steady success!
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