It may seem a bit late to write about New Year Resolutions, unless I resolved to write about them last week, but failed to do so, so now I’m starting my resolution again. Or perhaps my resolution was not to start writing my blog again until the middle of January, in which case I’m right on target. That’s the thing about resolutions. Only the “Resolver” really knows what’s going on.

As the Harlequin Joker on the left muses,

Each resolution that I make

My conscience sorely troubles

Because I find they always break

As easy as soap bubbles.

Common Resolutions

A recent article in Forbes indicated that 62 percent of American adults feel pressured to make a New Year resolution. A resolution made under pressure isn’t apt to last very long, because the Resolver isn’t really interested in achieving the stated goal.

The most common resolutions are about what you might expect:

Are Resolutions Doable?

The goals above are worthy goals – but whose goals are they? Let’s take the well-known example of fitness. During the first two weeks of January, gym attendance increases about 4 per cent. And then returns to the usual rate of participation. The drop-off has two effects. Regular patrons are happy because they don’t have to stand in line for their fitness machines behind the newbies . The gym owners are happy because they get to keep the membership fees whether the new member participates or not.

Exercise, by the way, does not have to happen in a class or at a gym. Walking, for example, can be done anytime and almost anywhere. But I digress from the topic of resolutions. See how that works? Many resolutions fail because once regular routines return, sincere people are distracted, over-scheduled, or just plain tired. In fact, 80 percent of all New Year Resolutions fail by the end of January.

Quitters’ Day

As the illustration on the left notes, Your New Year’s Resolution: Resolve to renew all your old resolves and add a few that are new. Resolve to keep them as long as you can. What more can a poor man do?

Quitters’ Day occurs the second Friday in January. This year that day fell on January 12, which you will note is several days ago. So it seems that not only am I late to the topic of resolutions, I’m also late in quitting them.

Not so. Ditch New Year’s Resolutions Day is January 17^th which is tomorrow. Whew! I made a deadline.

The point is If you change your mind about resolutions, it’s okay to let them go.

Rewards & Penalties

Resolutions are culturally tricky. We often make them to meet some requirement outside ourselves which makes success less likely. Then if we slip, we act as if we have failed at something important.

For example if on January 1, I resolve to eat kale because I know it is good for me, even though I hate the texture and the taste,

Then, each day I manage to swallow kale, my brain applauds and releases the endorphins dopamine & serotonin. I still don’t like kale, but at least I get a reward. And for the first week, I fulfill my resolution.

However, if on January 8, I can’t choke down another bite of the wretched vegetable, I give up. I don’t get any endorphins, but I do get a lot of cortisol, the stress hormone. I also feel like a failure, a person who can’t do something as simple as drowning the kale in ranch dressing and swallowing it. Obviously I don’t care about my health. Well, you can see where this sort of self-talk will go.

But then it’s Quitters’ Day. [I must have a lot of company if there’s a day devoted to quitting New Year Resolutions.] My slate is clear again. I can set a new goal. And this time, I’m going to be SMART.

Setting SMART Goals

According to the SMART system of setting goals, also known as making resolutions, a successful goal is Specific, Measurable, Attainable, Relevant, and Time Based

How does my failed goal measure up?

The goal to eat kale was Specific. It was Measurable. It was Not Attainable, because I don’t like kale. It was Relevant in a generalized way. It wasn’t Time Based, because there was no end date.

How can I make a better goal for the same general purpose? Let’s change the goal to “I am going to increase the amount of fresh vegetables in my diet over the next six months from one to four servings daily and keep a photographic record of my intake, because I think a plant-based diet is healthier.”

Is my new goal SMARTer?

The goal is Specific and Measurable. It is Attainable, because I like most vegetables. It is Relevant to increasing my vegetable servings, and it is Time Based because this goal is set for six months. Also, the use of the word goal rather than resolution makes the entire process less dramatic. Let the endorphins roll.

Bottom Line Considerations

Resolutions & Goals are NOT Required.

If you choose to set goals, set them for yourself, not because the goal is something you should do.

Make SMART goals, not random aspirations.

Wishing you a Happy New Year of Good Health & Joy!

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Illustrations & A Few Sources

New Year Postcard, 1909; FRIYAY Roux Fitness, Jefferson LA 2022 by Colin Van Dervort; Diet Picture; Stressball by Andreas Schikora; Piggy Bank by free pick.com; Young Man on Treadmill by Nina Stojikovic; New Year Resolution Postcard, 1915; Advertisement for Comedy: Are You a Failure?; SMART Goals by Dungdm93. Kat Boogaard. How To Write Smart Goals. Atlassian. Dec. 26, 2021. Sarah Davis. “New Years Resolutions Statistics 2024.” Forbes. Dec 18 2023. “What Happens in Your Brain When you Fail?” Heartmanity’s Blog. 

Sandra’s Books: Ambition, Arrogance & Pride. Saxon Heroines. Two Coins. Rama’s Labyrinth.

The post Successful Resolutions Require SMART Goals first appeared on Sandra Wagner-Wright.

On December 31^st did you, perhaps in an altered state, solemnly resolve, affirm, or swear that you would make positive changes in 2022? Last year 43 percent of Americans vowed to change in 2021; this year only 29 percent expected to take the plunge. Of those making new year’s resolutions, 80 percent will either fail or give up by the beginning of February.

The Most Common Resolutions Are a list of “I shoulds“

Health and lifestyle industries enthusiastically support: I should exercise more and I should lose weight.

There’s also I should get organized, and buy bins and boxes at the local container or office outlet.

[Note: I should work more doesn’t appear on anyone’s list, yet that’s what most of us will probably try to do.]

I should travel somewhere, anywhere after such a long time in pandemic lockdown. I should read more or learn a new skill, or save money. I should spend more time with my family and friends.

My favorite unachievable new year resolution: I should live life to the fullest. Whatever that means. But it sounds good. And that’s the problem with most of our annual goals. They have no substance.

Resolutions of New Year’s Past

This annual struggle is at least 4,000 years old. Ancient Babylonians celebrated the new year in March as a sort of springtime festival. During the 12-day Akitu Festival, Babylonians promised the gods that they would repay their debts and return any borrowed items to their owner. They paraded their gods through the streets from Marduk’s Gate to Ishtar’s Gate and the Akitu Temple. The old chaotic world would be cleansed and the gods would create a new one for the new year.

As the Roman Empire declined, early Christians thought the first month of the new year was a time to reflect on past mistakes and/or sins, and resolve to make spiritual and personal improvements.

The Puritans refined this approach. They condemned all end of the year celebrations as pagan indulgence, and even went so far as to re-name January [named for the 2-headed god Janus] First Month. Puritans took self-reflection to a new level in the hope God would look kindly upon them. Popular resolutions were to treat neighbors with charity, avoid sins, work for peaceful relations, and to always speak clearly and simply. Of course, part of being a Puritan is that no matter how hard you try to be good, you still sin.

My favorite historical commitment is the Peacock Vow taken by medieval knights during the last feast of Christmas, presumably on 12^th Night. Servers brought in a roasted peacock re-dressed in its avian finery. One-by-One, each knight put his hand on the festive bird and recommitted himself to his chivalric vows.

This Year, Try SMART GOALS

If you made New Year’s goals but find yourself slacking already, perhaps you need to revisit them using the SMART method. SMART GOALS are specific, measurable, achievable, realistic, and timely. Notice the word should isn’t one of the items. Many resolutions fall by the wayside, because the person making them didn’t actually want the goal. 

So, let’s use an example: Weather permitting, this year I will walk for half an hour, 5 days a week.

• Walking half an hour, 5 days a week, is SPECIFIC.

• By making a note on my calendar each time I walk, the goal is MEASURABLE.

• In comparison to running a half-marathon, walking half an hour 5 days weekly is ACHIEVABLE.

• Given my schedule and general weather conditions, walking is REALISTIC.

• Walking is definitely TIMELY.

And if some weeks I don’t walk at all. That’s okay. Sometimes it rains.

You can set and re-set goals anytime, as long as you have the desire to achieve them. If not, even SMART GOALS won’t work.

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Illustrations

Happy New Year 2022 by Arghamalick5151

Crunch exercise by Pk0001

1930s Japan Travel Poster

Babylonian Lion Passant, about 7th century BCE

Janus

Puritans Drinking from Pewter Mugs. 19th century.

Roasted Peacock with Feathers. 15th century.

Goal Setting by Author

Person Walking

Winking Gnome Attribution: GNOME Project

Fred Backus. “Fewer Americans are making New Year’s resolutions This Year.” CBSNews. Dec. 31, 2021.

Tony Bryant. “New Year’s Resolutions.” Sur in English. Dec. 27, 2021.

Ashley Stahl. “This New Year’s Set Goals.” Forbes. Dec. 9, 2021.

The post Making Achievable New Year Resolutions first appeared on Sandra Wagner-Wright.

Notice I used the word “goal,” not “resolution.” Our culture has used the new year as an opportunity to make new “resolutions” for so long the term is all but meaningless. On the other hand, the process is worth considering.

According to Peter Economy, 60 per cent of Americans make new year resolutions. Over half of those fail by January 31. On the up side, 8 percent of Resolvers achieve the goals they set. If you made new year resolutions, you might want to review them to assess your chances of success. Are your goals specific, measurable, achievable, realistic, and timely? If so, you could be one of the 8 percent.

So, what kinds of things do people resolve to do?

Seventy-one percent resolve to eat differently, usually in the form of a diet or a greater selection of healthy foods. I’m already a fan of foods that are fresh and green. Some of my constant edibles are
dark chocolate, for its anti-oxidant properties, and also because I really like chocolate; nuts and seeds, which I grab when the munchies hit, and yogurt mixed with granola, my go-to breakfast. Leave a comment and share your favorite healthy foods.

Sixty-five percent of people making a new year resolution promise to exercise more. This is why January is a busy month at your local gym. I’m doing okay in this category, though there’s always room for improvement. The good news is, active movement in daily activities counts for fitness.

Interestingly, with 71 percent of resolvers adjusting their diet, and 65 percent doing more exercise, only 54 percent selected the weight loss option

Seventeen percent of the folks in Peter Economy’s report resolve to read more, an activity that is good for developing our intelligence, skills in problem solving, vocabulary, and ability to analyze unfamiliar situations. Twenty-six percent hope to learn a new skill, which may be as helpful as reading.

Sadly only 13 percent said they wanted to spend more time with family or friends.

Equally disheartening is that popular new year resolutions are about the Resolver and his or her personal goals. We don’t look beyond ourselves into our community, workplace, or the world at large.

In 1917, a time when Americans were involved in World War I, B. C. Forbes, founder of Forbes Magazine suggested 57 goals. Some of these were for personal improvement, but others reached out to others. These included:

• Contributing to the world
• Doing tasks with greater cheerfulness
• Being more considerate of others
• Being an inspiration, not a “wet blanket”
• Exercising more self-control, self-reliance, and unselfishness
• Realizing how little I deserve and recognizing how much I have
• Making simplicity a part of myself

You can read the entire list here.

Goals that improve our health and financial well-being are practical choices resulting in good effects. If we could also resolve to look beyond ourselves, we could also evolve as members of a joint humanity.

A fresh year stretches before us. How do you want to spend it?

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Illustrations:

Happy New Year Card by Viscious-Speed. Creative Commons Attribution.

Photo of market display by author.

Fixed Wheel Adjustable Indoor Bike by WyrdLight.com

Miss Auras. Public Domain.

B. C. Forbes. Public Domain.

Abram Brown. “57 Time Tested New Year’s Resolutions for 2019. Forbes.  Jan. 1, 2019.

Peter Economy. “10 Top New Year’s Resolutions.” Inc. Jan. 1, 2019.

The post RESOLVE TO EVOLVE first appeared on Sandra Wagner-Wright.

If you didn’t make any resolutions, you’re not alone. According to the Marist College poll, 44 percent of Americans have no plans to make any resolutions. The remaining 56 percent may not set achievable goals.

Goals are tricky.

The first thing to remember is that a goal can be made any time, any day, and if the goal turns out to be ineffective, it’s okay to revise and begin again. Even more important, a goal or resolution needs to be positive, and doable.

Many people vow to exercise more, which is why gym memberships spike in January. By March, attendance is down to it’s usual numbers, and the gym has your money.

There are other ways to exercise. For example, stand up paddling is a rigorous workout by anyone’s standards. Do it two or three times a week, for the joy of it.

Many people make resolutions that require a total lifestyle change. Over time, this can be a positive process. But committing to everything at once dooms us to failure. Researchers say that the reasons resolutions fail is because we focus on things that, for various reasons, we haven’t been able to do before. “I resolve to exercise.” Okay, what’s stopping you?

Often the resolution gives us instant gratifications that we’re doing the right thing, but when we go to the gym, we don’t enjoy it. Muscle tone doesn’t appear after two weeks, and the gang wants to go for a beer after work. Or you need to stop by the store. Before you know it, automatic responses sabotage the resolution to exercise. But wait, maybe the guy meditating has the right idea. We need to focus on a specific task. Put it in the calendar. “I’m not just going to exercise. I’m going to go to the gym Tuesday and Thursday afternoons, and stand-up paddle on Saturday.” May as well be ambitious. As you keep your appointments with yourself, they become a habit. And six months later, you’ll have a habit and toned muscles.

Resolutions are about setting goals.

Let’s use switching to a Mediterranean Diet as an example of goal-setting.

Successful Goal Setting requires five attributes. The goal must be:
1. Specific — I will eat better by following a Mediterranean Diet.
2. Measurable — I will measure how well I’m doing by keeping a food diary.
3. Achievable — I will purchase fruits and vegetables on a weekly basis, and learn how to prepare them.
4. Realistic — We have local Farmers’ Markets and a good health food store that sells local produce.
5. Timely — I start my new Mediterranean Diet today.

If you want to achieve your goal, be S.M.A.R.T. about it.

And do it because it’s what you want to do, not what you should do.

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ILLUSTRATIONS:

Cartoon of meditating man by Vectortoons. Creative Commons Attribution.

The Acrian C. “Ace” Israel Fitness Center at Yale University. Public Domain.

Woman Stand up Paddle surfing by Bill Ebbesen. Creative Commons Attribution.

Mediterranean Diet Foods by g.steph.rocket. Creative Commons Attribution.

S.M.A.R.T. illustration by Author.

Goal Setting Basics.

Georgene Huang. “4 Ways to Make Your Career Resolutions Stick in 2018.” Forbes. Jan 6, 2018.

Melissa Matthews. “New Year’s Resolutions 2018.” Newsweek. Dec. 28, 2017.

Claire Maldarelli. “Why Your Brain makes New Year’s Resolutions Impossible to Keep.” Popular Science. Dec 16, 2016.

Katie Uniacke. “8 Things to Remember Before Setting 2018 New Year’s Resolutions.” A Conscious Rethink. Dec 6, 2017.

The post Be S.M.A.R.T This Year first appeared on Sandra Wagner-Wright.