Redefining New Year's Resolutions
As the calendar turns to a new year, we are naturally inclined to reflect on the past and envision a brighter future. The nature of a New Year's resolution is rooted in the human psyche and stems from our desire to redefine and better ourselves. It is during this time that we set our sights on personal growth and make commitments to change certain aspects of our lives. The symbolic nature of the new year itself represents a fresh start, a clean slate upon which we can rewrite our stories. The turning of the calendar gives us the opportunity to leave behind the mistakes and regrets of the past and embrace the potential for a better future.
The act of setting a New Year's resolution is also a powerful declaration of our intentions. Intentions are such a crucial part of the resolution process as they “delve into the underlying values and motivations that drive personal growth, providing a positive and supportive framework for embracing change, sort of like a compass that guides our actions, the internal roadmap that aligns with our deepest values and aspirations” (Inc, A. T. S.).
Intention signifies our willingness to take control of our lives and make positive changes. Whether it's adopting healthier habits, pursuing new passions, or improving relationships, it is valuable to the decision-making process to think of the underlying intention behind your resolution. Where is your internal roadmap pointing this year?
Whether we set an intention and finalize a resolution, it is important to recognize that the journey towards achieving our resolutions is not always smooth sailing. A recent study in 2018 showed that of 54% of people setting resolutions and only 4% were successful in keeping them, typically because they were unrealistic and too broad (Baksh). I know I can personally attest to the fact that initial burst of motivation and enthusiasm of a New Year’s resolution fades over time, as obstacles are encountered along the way.
Furthermore, New Year's resolutions traditionally revolve around fixing perceived flaws or shortcomings. We set goals to lose weight, quit bad habits, or achieve certain milestones. While these intentions are well-meaning, they can sometimes lead to a negative mindset and a cycle of self-criticism.
“We chastise ourselves for our perceived shortcomings and set unrealistic goals to change our behavior, so it’s not surprising that when we fail to keep resolutions, we end up feeling worse than when we started" (Baksh).
How useful are these resolutions we make that are tethered to things we need to “change” about ourselves? What if there was a different way to approach resolutions—one that focuses on our strengths and empowers us to make lasting changes? What if we stepped into the new year and our resolution-making from a place of confidence and gratitude?
By identifying and leveraging our strengths, we can create resolutions that align with our authentic selves and increase our chances of success.
To begin this process, take some time for self-reflection. Consider your past accomplishments and moments when you felt most fulfilled and engaged. What personal qualities or strengths were at play during those experiences? Are there any patterns or themes that emerge? These reflections can help you identify your core strengths. (Refer to journal prompts below for inspiration in this self-inquiry! )
Once you have identified your strengths, it's time to incorporate them into your resolutions. Instead of focusing solely on what you want to change or eliminate, think about how you can use your strengths to enhance your life. For example, if one of your strengths is creativity, you could set a resolution to explore a new artistic hobby or even stretch yourself to come up with an innovative, creative solution to a problem you are struggling with.
Another important aspect in this process is setting realistic and achievable goals. Rather than overwhelming yourself with a laundry list of resolutions, choose a few that truly align with your strengths and values. By setting smaller, attainable goals, you can build momentum and maintain motivation throughout the year. I highly recommend using SMART goals, ones that are Specific, Measurable, Attainable, Relevant, and Time-bound.
Additionally, it can be helpful to enlist support from others. Share your resolutions with trusted friends or family members who can provide encouragement and hold you accountable. Consider joining a community or finding a mentor who shares similar goals or interests. Having a support system can greatly increase your chances of success!
And remember, the journey towards lasting change is not always linear. There may be setbacks and challenges along the way, but that doesn't mean you should give up. Embrace a growth mindset and view obstacles as opportunities for learning and growth. Celebrate your progress, no matter how small, and be kind to yourself and practice self-compassion and self-care through your resolution making journey.
By shifting our focus to our strengths and adopting a positive approach to resolutions, we can empower ourselves to make lasting changes. Embracing our unique qualities and setting realistic goals that align with our values can lead to a more fulfilling and successful year ahead.
Remember, New Year's resolutions are personal and unique to each individual, so take the time to sit with, reflect, and/or journal about your own aspirations, values, and desires as you create resolutions that resonate with you. Below are some recommended journal prompts to support you in your New Year’s resolution process.
Remember to take baby steps in this journey and try not to do too much too soon as that may backtrack you. Take it slow and steady and best of luck in achieving your new goals. Happy New Year!
JOURNAL PROMPTS:
What are you grateful for? What do you have that you consider a gift in your life?
Look back over the past year...what progress have you made? Make a list of your successes and strengths...are there any you want to build on and amplify?
How can your goals provide a sense of direction and purpose, leading to improved mental well-being and overall health?
How can you break your goals down into smaller action steps? What resources or support might you need to accomplish them?
What are some resiliency tools you will rely on if you feel like giving up on your goal? Is there a self-affirmation you can think of to encourage yourself when times get hard?
How will you track your progress and hold yourself accountable? Who can you share your resolution with for support and encouragement?
Resources :
Baksh, J. New Year’s Resolutions May be Harmful to Your Mental Health... 5 Things to Do Instead. Foundation Wellness. (2021). Foundation Wellness. https://foundationswellness.net/mental-health/new-years-resolutions-harmful-to-your-mental-health-5-things-to-do-instead/
Discover Happy Habits. New Year’s Resolution Statistics (2020 Updated). (2020, January 13). https://discoverhappyhabits.com/new-years-resolution-statistics/
Inc, A. T. S. (2023). Embracing the New Year: A Strength-Based Approach to New Year’s Resolutions with Angelus Counseling. https://angelustherapeuticservices.com/2023/12/29/embracing-the-new-year-a-strength-based-approach-to-new-years-resolutions-with-angelus-counseling/
Mental Health First Aid. Realistic New Year’s Resolutions for Your Mental Health.” 2020. https://www.mentalhealthfirstaid.org/2020/01/realistic-new-years-resolutions-for-your-mental-health/.
Psychology Today. New Year’s Resolutions Aren’t Helpful. Try This Instead. https://www.psychologytoday.com/us/blog/insight-therapy/201912/new-year-s-resolutions-aren-t-helpful-try-instead
