Holiday indulgences, in one form or another, cause many of us to set out to control ourselves as we start the new year. We look ahead into the new year and resolve to improve our health, well-being, finances, relationships and more.
Then, we don’t do it.
According to market research company driveresearch.com, 9 percent of Americans keep their resolutions throughout the entire year. That means that 91 percent of people, all well intentioned and armed with the right journals, exercise equipment and in-season produce, did not stick with their goals.
Why is that? How is it that so many of us set out to do things that are good for us but end up not doing them? One very big reason: change is hard. Change goes against our human instinct to do what is comfortable, easy and known. Our bodies and brain are programmed to want to maintain and stay within our comfort zone—even if that means we no longer comfortably fit into our favorite jeans.
Our most basic brain part, the amygdala, views our current state as a good one. Every moment we survive seems like the perfect opportunity to seize the current situation. The amygdala is the innermost, oldest part of the brain. It is responsible for making decisions that keep us alive. It views any change to the status quo as a threat to survival. It then tells the other parts of your brain the same thing, who then tell your body. This game of telephone tree is what results in you hitting the “buy now” button on the deluxe air fryer in your Amazon cart even though you just resolved to not spend money on things you don’t need.
How do we soothe this basic reptilian part of ourselves and get it to stop telling our other parts that we need 12 more Oreos to survive?
A few things can be done if we are willing to tiptoe our comfortable selves in to a new, perhaps better, version of ourselves.
- Relax and see yourself as you are. Accept yourself as you are in the moment and be nice. Talk to yourself like you would a friend. Instead of telling yourself “I am lazy and need to make a change ASAP,” say “I am fine just as I am right now, but adding something new could be good. I am willing to try one new thing this week.”
- Seek out what you enjoy. Don’t enjoy exercising with other people? Then don’t set a goal to go to the gym and take a spin class. Think about what you like and move toward that. If you prefer nature, center your resolution around getting outside. Need to improve your financial situation? Consider the things you enjoy most and try to keep them but cut back. For example, when you resolve to NEVER stop at Starbucks again for a latte, you are going to set off alarm bells for your inner reptile. Instead, set a budget and go every Friday. This is a smaller, easier to accept change that keeps you happy.
- Set a goal so itty bitty that you could stick to it on your worst day. Instead of telling yourself to exercise every day, start with the goal of climbing one flight of stairs and do that. If you could do it on your worst day, when you have had a terrible night’s sleep and everything has gone haywire, that’s your golden ticket moment. Reward yourself by recognizing you did the one thing and then add one more little thing.
Be kind to yourself and take it at a snail’s pace. Small steps truly build big things. Celebrate the mini successes. Your amygdala will be happy and tell the rest of you.
Stacey Hartman is a psychosocial health navigator with the Tevis Center for Wellness.
