Keep Your New Year Resolution

BY JAMES S. BURKHARDT, D.O.

             Welcome to the New Year of 2012.  Last year 2011 was an interesting year.  Names such as Gabrielle Giffords, Osama Bin Laden, Steve Jobs, Jerry Sandusky, Anthony Wiener and Kim Jong-il were among the big stories.  Occupy Wall Street and the Japanese earthquake were also headline news.  Many changes occurred on a national and international scale.  As we move into 2012 many people try to make changes on a personal level, often in the form of New Year’s resolutions. 

            These ideas about making changes in your life are usually about something positive, healthy and worthwhile.  This is a good thing.  But often it is not easy to do.  It is not a simple matter to stay focused and motivated to create new habits.  It can be very difficult.  So what can you do to make these resolutions “stick” so you will stay on track?  In this article I will give you some tips to help. 

            BE REALISTIC – A weight loss goal of 20 pounds is realistic.  A goal of winning the lottery is not realistic.  Resolving never to eat sugar again is not very realistic.  Stop smoking, improving your bowling average or lowering your golf handicap are achievable targets. 

            BE SPECIFIC and SET A DEADLINE – I will stop smoking by February 1st is a good example.

            OUTLINE YOUR PLAN – If you want to learn something new, it will take time.  For example, learning to play the harmonica is a worthwhile goal.  But how will you go about it?  Will you take lessons?  Fom whom?  Can you dedicate yourself to practice the required amount to become proficient?  Develop a plan of lessons and practice and chart your progress. 

            TAKE SMALL BITES – Go back to our weight loss example of losing 20 pounds.  Let’s make it twenty pounds in 6 Months.  That is specific and achievable.  Let’s break it down a little further into more manageable increments.  Let’s say 5 pounds per month.  That is even better.  Let’s drill down even farther and move it to one pound per week.  Then you can ask yourself what does it take to lose one pound per week?  To lose a pound every week will mean that you have to burn off 500 calories more or take in 500 calories less every day. 

            So let’s go even farther.  One soda pop is about 125 calories. One piece of bread is about 100 calories. 

            To burn off 500 calories in a day will require a walk of about 3-4 miles.  That is approximately one hour.  Every day.  Not easy.  But it is doable. 

            DON’T BEAT YOURSELF UP – Obsessing over the occasional slip won’t help you achieve your goal.  Do the best you can each day, and take time to celebrate your successes. 

            STICK TO IT – Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months to be ingrained.  Your new healthful habits will become second-nature in no time. 

            KEEP TRYING – If your resolution has totally run out of steam by mid-February, don’t despair.  Start over again! There’s no reason you can’t start a New Year’s “resolution” any time of the year.

            FAST FACTS ABOUT NEW YEAR’S RESOLUTIONS

            -63% of people say they are keeping their resolutions after two months

            -67% of people make three or more resolutions

            -Top Four Resolutions:

                        Increase Exercise

                        Be more conscientious about work or school

                        Develop better eating habits

                        Stop smoking, drinking, or using drugs (including caffeine)

            -People make more resolutions to start a new habit than to break an old one.