Small Steps to Real Change

Building new habits and goals: New Year’s resolutions

As we go through a new year, many of us may have new resolutions- or even some old ones we didn't get to accomplish. We may still wish to accomplish some in the new year. They don't have to be big resolutions; keep them small. Don't get me wrong, big goals are exciting, but are also very easy to give up on. Keeping them small limits you from abandoning them.

Don't just focus on motivations; they easily fade. Build habits that make the right choices easier. For example, packing your bag the night before so you don't have to scramble to find what you need in the morning, which can make you late for class. If you want to eat healthier, make sure you prepare meals or snacks in advance so you are not binge eating or scrounging around for food at midnight. Ask yourself, “Why?” What is the reason why your goal matters to you? If it's emotional, you are more likely to stick to it.

Limit yourself to fewer than three resolutions. If you have more than that, you are more likely to become tired of deciding which ones to focus on, and it might be harder to keep track of so many resolutions. Pick what matters most to you, and don't put so much pressure on yourself; you aren't a superhero.

Track your progress. Use a checklist, a habit tracker, or even sticky notes on your door or mirror. Put it anywhere you would most likely notice it. Seeing your progress is very motivating.

But remember that you have to expect setbacks. Missing a day isn't a failure; quitting is. Don't miss two days in a row. Keep yourself accountable, or find a trusted friend or a group of friends to keep you accountable, and in turn, you keep them accountable, sort of like a buddy system.

Make sure you take time to review, look at what's working, what's not, and the things that need adjusting. Resolutions are not legally binding contracts; they are experiments. Lastly, celebrate your small wins, reward your consistency, not perfection. Perfection kills the progress you make; instead of “I failed,” change it to “ I collected data.” Ask yourself, “What caused this? What can I change?” The progress you make deserves your recognition. Go out for a sweet treat, take yourself out on a solo date, or go watch a movie you have been dying to see.

By Chris Martinez