Resilient Resolutions: A Positive Psychology Approach to New Year's Goals
New Year's Resolutions Focusing on Personal Health and Wellness
By the time the holiday season is over, those ambitious New Year resolutions we set with such enthusiasm often seem like a distant memory. But fret not, for failed resolutions don't always mean the end of the road. In fact, they can pave the way towards new opportunities, and experts suggest you should never let them deter you from making fresh goals.
The latest Forbes Health Survey (2024) reveals that health-related aims are the most popular resolutions, with four of the top five involving better physical and mental well-being. Losing weight, getting fit, improving mental health, and adopting a healthier diet are the usual suspects, followed closely by resolutions to reduce alcohol intake and quit smoking. Unfortunately, statistics show that by mid-January, around a quarter of resolutions are history, and by the end of March, about 80% have crumbled. Where's the optimism in all these disheartening statistics?
From the realm of positive psychology, a branch of psychology that emerged around the year 2000 at the University of Pennsylvania, comes a glimmer of hope. This discipline uses scientific methods to explore the links between human behaviors, conditions, and wellness. The study of goal-setting plays a prominent role in positive psychology. Research in this field has shown that self-improvement goals are more likely to be achieved when they are precise, when motivation that strikes at the core of the goal-setter is in alignment with the goal, and when multiple attempts to reach the goal are made when necessary.
For instance, the American Cancer Society reports that quitting smoking usually requires about eight to ten attempts to finally succeed. Research suggests that this many attempts, and frequently up to thirty, are typically needed before cigarette-free bliss is a reality. Each failed attempt can provide valuable insights and patterns that make subsequent attempts more promising; essentially, each failed attempt moves you closer to your goal, provided you don't give up.
Psychologists, healthcare professionals, and life coaches also stress the importance of setting SMART (Specific, Measurable, Attainable, Relevant, and Time-Bound) goals for optimal chances of success. For example, someone aiming to lower their LDL cholesterol might begin with a SMART goal of replacing saturated fats (such as red meat and whole-fat dairy) with tofu or beans in four meals per week for three months.
A seminal 2002 study in positive psychology further revealed that the success in achieving goals for well-being is often linked to the core motivation of an individual, rather than mere motivation inspired by reflection or special occasions like the New Year. This means that the person in the example above would be more likely to adhere to their plant-based diet resolution if they deeply valued animal rights or were eager to combat climate change. Healthcare providers employ motivational interviewing techniques to help people make positive behavior changes by recognizing and aligning their core values with their stated goals.
If earlier this year you've abandoned your resolutions, take heart, for any moment you feel empowered to bring about a change in your life, be it your birthday, a Tuesday, or today, is the perfect moment to set a SMART goal. Embrace the power of positive psychology, and visit our company's Health and Wellness database for more insights on the subject. I wish you all the best in your pursuit of goals.
The Heart of Positive Psychology: Key Concepts
Central tenets of positive psychology include:
- Positive emotions: Experiencing happiness, gratitude, and love to enhance overall well-being.
- Flow or engagement: Being fully immersed in activities, increasing enjoyment and fulfillment.
- Meaning and purpose: Discovering a sense of purpose and direction in life.
- Relationships: Building strong, nurturing relationships for emotional wellness.
- Resilience: Developing the ability to face adversity and bounce back.
- Strengths and virtues: Identifying and utilizing personal strengths and values for success.
Applying Positive Psychology to New Year's Resolutions
Incorporating the principles of positive psychology can supercharge your New Year's resolutions, making them more achievable and sustainable. Here's how:
1. Set meaningful goals:
- Purpose: Link your resolutions to your life's purpose or significant ambitions.
- Example: Instead of "I want to lose weight," try "I want to improve my health to enjoy more time with my family."
2. Focus on positive emotions:
- Gratitude: Reflect on the things for which you're thankful as you embark on your journey.
- Example: Keep a gratitude journal to chronicle positive experiences during your quest.
3. Engage in flow activities:
- Flow: Choose activities that fully captivate you, as these can boost motivation and pleasure.
- Example: If your goal is to be more active, discover an exercise routine that engages you completely.
4. Cultivate resilience:
- Reframe negative thoughts: Transform self-defeating thoughts into positive affirmations.
- Example: Replace "I'll never achieve this" with "I'll grow and learn from this experience."
5. Nurture relationships:
- Support network: Connect with supportive friends or family to bolster your resolve.
- Example: Collaborate with a buddy or join a group that shares similar aspirations to motivate each other.
6. Embrace mindfulness and self-compassion:
- Mindfulness: Stay present and focused on your goals without judgment.
- Self-compassion: Treat yourself kindly during challenging moments, acknowledging that progress is uneven.
- Example: Meditate or practice mindfulness exercises regularly to maintain clarity and motivation.
The PERMA Model: The Path to Happiness and Fulfillment
The PERMA model, devised by Martin Seligman, offers a comprehensive framework for achieving happiness and prosperity. Components are:
- P: Positive emotions (happiness and gratitude)
- E: Engagement (being fully immersed in activities)
- R: Relationships (building strong, nurturing connections)
- M: Meaning (discovering purpose and significance)
- A: Accomplishment (achieving success and mastery)
Applying the PERMA model can help you create New Year's resolutions that embody these elements, leading to a more fulfilling and long-lasting approach to goal-setting[4].
- Science reveals that the success in achieving wellness-focused goals, such as improving physical health, mental health, adopting a healthier diet, and practicing fitness and exercise, often relies on the core motivation of an individual and the implementation of SMART (Specific, Measurable, Attainable, Relevant, and Time-Bound) goals.
- Positive psychology principles, like focusing on positive emotions, engaging in flow activities, nurturing relationships, cultivating resilience, and embracing mindfulness and self-compassion, can greatly enhance the probability of achieving wellness-related New Year's resolutions, leading to increased happiness and fulfillment.
