Good New Year's Resolutions: More Exercise, More Health, Less Stress

2021: How to keep your New Year's resolutions

Almost everyone resolves, at the latest after indulging during the Christmas holidays or on New Year's Eve: In the new year, everything will be completely different. I'll eat healthier. I'll try to take better care of myself and put less stress on my shoulders. Those holiday pounds need to come off right away: I'm getting back into sports. I'll spend more time with family and friends. These are some typical New Year's resolutions. Yet somehow, very few people actually manage to follow through on these good intentions consistently. Today, we're taking a look at why that is and why most people drop their resolutions after just a few weeks instead of sticking with them. And what can you do to successfully put your New Year's resolutions into practice?

New Year's Resolutions: The willpower is there, but...

On New Year's Day, as you try to battle the mild New Year's Eve hangover with your first cup of coffee, you bravely sign up for a gym membership. In that moment, you feel like Sylvester Stallone as Rocky during training, running up the steps of the Philadelphia Museum of Art and victoriously pumping his fists toward the sky. You've done it, and you're really going to put your New Year's resolution "I'm going to work out more again" into action. At least that's what you think at that moment, fully determined to follow through. You drag yourself through the first few sessions, and three weeks later, an important appointment unfortunately gets in the way. No big deal, you think, I'll just go tomorrow. The following week, a mild winter cold knocks you off your feet, and before you even realize it, you let your gym visits or your running sessions slide more and more. Until you eventually stop going to the gym altogether. The supposed reasons for your negligence give you a guilty conscience, but somehow you can't get back on track. Why is that? Why do we rarely succeed in keeping our New Year's resolutions, like exercising regularly?

The main reasons why New Year's resolutions fail

• A resolution is a thought or an idea, but it is not a solution! Most people fail because they believe that they will automatically achieve what they set out to do. What is lacking is absolute determination and the discipline to follow through over a long period of time.

• You stay in your comfort zone, your goals are too weak. The problem is: Anyone who stays in their comfort zone is rarely motivated enough to pursue their goal persistently and with full energy.

• You don't set goals or deadlines. Because they are uncomfortable. Saying "Starting New Year's, I'll work out more again" doesn't have as much power and drive as, for example, saying "From New Year's until June 30, I will complete three 60-minute workout sessions every week."

• You lack the absolute inner drive to achieve it no matter what. Instead, you set the goal because your guilty conscience during the holidays is telling you to. But you aren't truly passionate about it; it's more like something that "everyone does" or "something I should do sometime." If you lack the passion for your goal, chances are unfortunately very high that you won't stick with it.

• You don't set controllable goals for yourself. If you only say “Starting New Year's, I will lose weight,” then that is too vague. How much exactly do you want to lose, and within what timeframe is that supposed to happen? “Starting New Year's, I will lose five kilograms by 31.3.” on the other hand, is formulated much more precisely with (re)measurable statements and you know exactly what you are working toward.

3 tips to actually achieve your goals in the new year

There are some truly great tips on how you can actually put your resolutions—whether fitness-related or not—into practice. Sustainably, too, rather than just for the first three weeks of January before all your good intentions get caught up in daily routines or excuses and forgotten.

1. Together instead of alone: Find a training partner. Whether it's your best friend or someone from your fitness circle – the main thing is that they pull in the same direction as you and share roughly the same goal. Appointments for working out, cooking healthy food, or enjoying a wellness day hold you accountable, and they are definitely more fun together than alone. Do you really want to skip your gym class just because you're tired, even though you made a firm plan with your partner in crime? No? Exactly – you drag yourself there and, in the end, you're glad you powered through your workout session with your training partner. Afterwards, you have every right to be proud of yourself. In times of Corona, online meetings are the method of choice: Schedule an online workout session with your training partner on one of the popular meeting platforms and mentally deliver an uppercut to your inner weaker self. After all, you would otherwise see each other in real life on site. So there is no reason to turn off the camera during workout – that way, you won't even be tempted to cheat on your exercise reps and take it easy.

2. Be specific! Very specific, in fact: Set measurable goals and deadlines. Feel free to be bold. However, it still has to remain realistic. Losing 15 kilograms within 4 weeks just so you look good on your ski vacation is definitely not realistic. On the other hand, setting your goal too low is also counterproductive. Then you might not have enough determination or enough "fire" to persistently pursue and stick with that goal. And if the big goal sounds unreachable at first, set intermediate goals. That will motivate you to reach the next level as well. And the one after that. Celebrate every goal you achieve, treat yourself to something nice for making it that far.

3. Train your mindset! There are people who have perfected procrastination (i.e., putting off tasks and actions) and deserve a medal for that alone. If you are one of them (shhh, I am too), it is not a good idea to tell yourself: I'll start on Monday / next week / from New Year's on. Ask yourself why it should only start on Monday / next week / New Year's, etc. Why not today, right now? You already bought yourself a set of kettlebells, dumbbells, or another piece of exercise equipment for home this year anyway? Well then go – start immediately. Don't look for some starting point in the distant future. Because that only leads to us giving ourselves "permission" to eat even more now, be lazy, etc. We find supposedly good excuses to take things easy one more time, to overindulge one last time before starting on Monday / next week / New Year's. And think about your "why." Why do you urgently want to reach this specific goal? Only if your "why" is strong enough will you stick to your resolutions. And the start of change doesn't have to wait for a specific date. The best time to start is right now!