Advice on Successfully Keeping New Year's Promises
2025-01-14
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1From VOA Learning English, this is the Health & Lifestyle Report.
2As the new year begins, some people see an opportunity for change and improvement.
3Experts say January can be a good time to think about self-improvement.
4Many people make resolutions.
5But these promises we make to ourselves require effort to become part of our daily lives.
6They are meant to last a long time.
7Studies have shown that up to 70 percent of people who make New Year's resolutions quit their plans within months.
8Recently, experts gave advice on keeping New Year's resolutions to the Associated Press.
9It is difficult to make big changes.
10Behavioral health experts suggest breaking big goals into smaller targets.
11For example, if your goal is to improve your health, you could start with small changes.
12For some meals, you could trade unhealthy foods for heathy ones, or you could exercise for 10 minutes each day.
13Once you start reaching smaller goals, the bigger one might not seem so daunting.
14Psychologist Lynn Bufka suggests being realistic about resolutions.
15She is with the American Psychological Association based in Washington, D.C.
16"It's quite daunting to say that you want to lose 50 pounds and thus, will never eat dessert again," she said.
17"It might be more helpful to say, you're only going to have dessert on the weekends and for special occasions."
18Think about what your resolution is helping you to achieve.
19Do not think about what you are giving up.
20This can be a powerful way to change your mindset.
21Bufka said that thinking positively about your end goal and the benefits of your changed behavior can increase your motivation, or drive to succeed.
22Bufka gave this example.
23"If I put money in a jar for what I would have spent on chocolate every day, that starts to add up," she explained.
24A study of New Year's resolutions published in 2020 found that people who pay attention to specific goals are more successful than those simply trying to give up bad habits.
25In a group of more than 1,000 people, scientists found the most popular resolutions involved exercise, weight loss and eating habits.
26Other resolutions had to do with self-improvement, personal finance, and ways to take care of mental health and to reduce stress.
27Among the 55 percent of people who said they had kept their resolutions after one year, nearly 60 percent of them had made resolutions involving goals.
28This is compared with 47 percent who chose to avoid behaviors.
29Involving others in your efforts might also help.
30Other people can offer support and hold you accountable.
31When we are held accountable, we are responsible for our actions.
32Someone who decides to start exercising more, for example, might join a running group or sign up for a gym class with friends.
33This can also make exercising more fun.
34Experts also suggest using planners to help you keep your resolutions.
35For example, you can plan your activities for a specific period every morning or evening.
36Use reminders and timers on your smartphone.
37And use group texts for group activities.
38Changing our behavior is difficult, so do not expect perfection.
39There will be times when it feels impossible to keep your resolution, and you will want to give up.
40"A great resolution might be, 'I will be less judgmental with myself,'" said Tamara Russell of the British Psychological Society.
41"Research shows that the more we develop self-compassion, the more compassionate we can become towards others."
42To better keep resolutions, Russell suggests reviewing each week.
43Ask yourself: what has worked? What has not?
44She said, "Study your own behavior like a scientist."
45Russell added that we should not be afraid to change our resolutions.
46The last piece of advice might be the most important.
47If January 1 feels like a bad time to create a new resolution, make the changes when it makes sense for you.
48Russell said it makes "no sense at all" to make resolutions connected to the calendar year.
49Winter is usually a time of rest for much of the natural world.
50She said that spring is the season of growth and renewal.
51So, depending on your life's situation, spring might be a better time for most people to make changes.
52And that's the Health & Lifestyle Report. I'm Anna Matteo.
1From VOA Learning English, this is the Health & Lifestyle Report. 2As the new year begins, some people see an opportunity for change and improvement. 3Experts say January can be a good time to think about self-improvement. Many people make resolutions. But these promises we make to ourselves require effort to become part of our daily lives. They are meant to last a long time. 4Studies have shown that up to 70 percent of people who make New Year's resolutions quit their plans within months. 5Recently, experts gave advice on keeping New Year's resolutions to the Associated Press. 6Start small 7It is difficult to make big changes. Behavioral health experts suggest breaking big goals into smaller targets. For example, if your goal is to improve your health, you could start with small changes. For some meals, you could trade unhealthy foods for heathy ones, or you could exercise for 10 minutes each day. 8Once you start reaching smaller goals, the bigger one might not seem so daunting. 9Be realistic 10Psychologist Lynn Bufka suggests being realistic about resolutions. She is with the American Psychological Association based in Washington, D.C. 11"It's quite daunting to say that you want to lose 50 pounds and thus, will never eat dessert again," she said. "It might be more helpful to say, you're only going to have dessert on the weekends and for special occasions." 12Mindset change 13Think about what your resolution is helping you to achieve. Do not think about what you are giving up. This can be a powerful way to change your mindset. 14Bufka said that thinking positively about your end goal and the benefits of your changed behavior can increase your motivation, or drive to succeed. 15Bufka gave this example. "If I put money in a jar for what I would have spent on chocolate every day, that starts to add up," she explained. 16Make specific goals 17A study of New Year's resolutions published in 2020 found that people who pay attention to specific goals are more successful than those simply trying to give up bad habits. 18In a group of more than 1,000 people, scientists found the most popular resolutions involved exercise, weight loss and eating habits. Other resolutions had to do with self-improvement, personal finance, and ways to take care of mental health and to reduce stress. 19Among the 55 percent of people who said they had kept their resolutions after one year, nearly 60 percent of them had made resolutions involving goals. This is compared with 47 percent who chose to avoid behaviors. 20Involve other people 21Involving others in your efforts might also help. Other people can offer support and hold you accountable. When we are held accountable, we are responsible for our actions. 22Someone who decides to start exercising more, for example, might join a running group or sign up for a gym class with friends. This can also make exercising more fun. 23Use technology 24Experts also suggest using planners to help you keep your resolutions. For example, you can plan your activities for a specific period every morning or evening. 25Use reminders and timers on your smartphone. And use group texts for group activities. 26Be kind to yourself 27Changing our behavior is difficult, so do not expect perfection. There will be times when it feels impossible to keep your resolution, and you will want to give up. 28"A great resolution might be, 'I will be less judgmental with myself,'" said Tamara Russell of the British Psychological Society. "Research shows that the more we develop self-compassion, the more compassionate we can become towards others." 29Review and make changes 30To better keep resolutions, Russell suggests reviewing each week. Ask yourself: what has worked? What has not? 31She said, "Study your own behavior like a scientist." Russell added that we should not be afraid to change our resolutions. 32Choose the right time 33The last piece of advice might be the most important. 34If January 1 feels like a bad time to create a new resolution, make the changes when it makes sense for you. 35Russell said it makes "no sense at all" to make resolutions connected to the calendar year. Winter is usually a time of rest for much of the natural world. 36She said that spring is the season of growth and renewal. So, depending on your life's situation, spring might be a better time for most people to make changes. 37And that's the Health & Lifestyle Report. I'm Anna Matteo. 38Maria Cheng reported this story for The Associated Press from New York City. Anna Matteo adapted it for VOA Learning English. 39____________________________________________ 40Words in This Story 41daunting -adj. something that causes people to lose confidence or to be afraid 42dessert -n. a sweet food eaten at the end of the meal 43occasion -n. an event or happening 44achieve -v. to reach a goal or to complete a task 45positively -adv. in a good way 46benefit -n. a good result from an action or deed 47habit -n. a repeated behavior that might be good or bad 48stress -n. a state of worry or mental tension caused by a difficult situation 49accountable -adj. to be held responsible 50perfection -n. a state in which nothing is wrong, there is no error or mistake 51compassion -n. a deep feeling of sympathy for others 52calendar -n. a document that shows the day and months of the year from the start to the finish