CONTACT:
Greg Nelson
LSS Counseling and Family Resources
507/625-7660
gnelson@lssmn.org
Jackie Nelson
LSS Communications Office
651/969-2286
Jackie.Nelson@lssmn.org
How You Can Keep
Your New Year's Resolutions
(December 23, 2004) -So, New
Year's Day is approaching and you're starting to think about all of the
ways that you are going to make positive changes in your life in the
coming year. Our New Year's holiday gives us a great opportunity to start
fresh, put action to our values and discard unhealthy lifestyle habits.
The question is: How well
have you been able to accomplish any of those resolutions in prior years?
Most of us have good
intentions when we declare our pledge to change. But somehow, the effort
lasts only a few weeks before the resolve completely evaporates. What
happens?
"What we find is that we set
goals to change and often don't have a plan for the times we run into
obstacles," explains Greg Nelson, clinical director for Lutheran Social
Service. "We all need a contingency plan to get successfully past those
times that have the potential to trip us up and cause us to abandon our
goals."
Nelson said that there are
several steps that are hallmarks for success when we want to make positive
changes in our lives:
-
Begin with the end in
mind: Imagine yourself after you have achieved your goals. What will
that look like? What will be different, and especially, what will I be
doing differently then? For example, when I've lost that 30 pounds, what
will that free me to do differently?
-
Make small, manageable
goals: It's good to set your sights high, and not so high that goals
are too big to reach. You need victories along the way, so break down the
goal into smaller steps that spell success.
-
Implement accountability:
Name a person to whom you can be accountable. Choose someone who will
encourage you and hold your feet to the fire. Such a person must also be a
cheerleader for you when you feel that you just don't want to work on your
goals anymore and need a boost of motivation to continue.
-
Get rid of the ANTS:
These are Automatic Negative Thoughts. We all have them! They are false,
destructive thoughts that keep us from rising to our potential. Have a
plan for what you will do when these thoughts come to mind and substitute
more helpful, truthful thoughts!
-
Establish a higher
purpose: Connect some of your goals with a larger good. Resolutions
often have greater success when the benefits of achieving the goal help
others, too.
-
Have a contingency plan:
There will be times when we mess up, want to quit and return to old
habits. Have a strategy for what you will do at these times so that you
can forgive yourself, overcome obstacles and get back on the horse, only
riding smarter this time.
-
Review your progress:
Take inventory. You may not want to check your progress daily (there
generally isn't enough measurable progress to celebrate) but consider
reviewing your accomplishments on a bi-weekly or monthly basis. You may
find motivation in a visual, such as marking your progress on a graph.
Research shows that it takes
at least three weeks to change behavior before the habit becomes a normal,
everyday occurrence. Having a plan with definable steps and contingency
plans helps to achieve staying power and can work for you to advance your
cause throughout the year.
Lutheran Social Service
offers individual, couple, and family counseling through 44 professional
offices statewide. Many counselors are specially trained with various
areas of experience, including healthy relationships, grief and loss,
depression and child therapy. For more information, call 1.888.881.8261.
The non-profit organization
serves over 100,000 Minnesotans yearly with services in 300 Minnesota
communities, and a professional staff of 2,300 people. LSS serves all
people regardless of race, color, creed, religion, national origin, sex,
sexual orientation, disability or age. Comprehensive information about
statewide services can be found through the agency's web site at
www.lssmn.org
