Hindsight is 2020. Few years ago I decided against the idea of new year resolutions. Instead, I decided on new year themes. The idea is simple: instead of brainstorming a laundry list of items, I decided to come up with a theme for the year and every activity centered around that theme. The theme in essence defines a purpose for the year. The primary reason behind this was my personal experience with resolutions which ended up being an exciting list of goals that didn’t receive sufficient attention as the year progressed. So I experimented with themes and it worked wonders. As an example, 2016 was ‘Year of Doing’, and 2017 was ‘Year of Focus’. In the year of ‘Doing’ the idea was to just ‘do’ and not make any excuses. I tried new methods such as fitness classes and personal training to do what I intended to do: increase energy level to be more productive, and get in shape. Similarly I had wanted to improve focus so I bought books on Kindle and tried Audible for the first time which allowed me to pay attention in ways I wasn’t doing before. Through these small and different activities I ultimately discovered that the theme for the year was the pivot that allowed me to make improvements in different facets of my physical, intellectual, and emotional life.
This briefing is about giving you a different approach to try in the new year albeit you might already have prepared New Year resolutions given its December 31st. The articles below shed some light on new year resolutions, their purpose, effectiveness and some techniques. If you’re curious, my new year theme for 2020 is “clarity”.
Highlights
- 80% of people agree that they will not stick to their new year resolutions.
- Jan 17 was the “quitter day” for 2019 according to user data from fitness app Stravza.
- Harvard Medical School found that setting a big goal alone inspires you to accomplish it.
- Weightier blankets have proven to lead to a calmer night’s sleep.
- The exercise of writing down who and what you are grateful for has a positive neural effect on the parts of the brain that are responsible for empathy.
- Gallup reports that Americans are the most stressed out populations in the world with 55% experiencing stress during the day.
New Year’s resolutions need a clear purpose. 80% of people agree that most people will not stick to their resolutions, and only 4% of people report following through on their resolutions. Houltberg and Uhalde propose a solution to the New Years resolutions problem by “encouraging people to reframe their resolutions to emphasize purpose-based performance”. Overly simplified resolutions such as “exercise more” leads to the unintentional neglect of overarching self-improvement goals. “Purpose is associated with positive outcomes for people of all ages”. People with purpose are better able to overcome hardships and lead healthier lives. High performance workplaces are credited with fostering or reinforcing a sense of purpose for employees. Research has found that purpose-based performance is more sustainable than outcome-driven performance. Houltberg and Uhalde highlight three critical components (i) goal orientation, (ii) personal meaning, and (iii) focus beyond self; and provide an effective framework for you to think about new year resolutions and reframing them with purpose (Channel News Asia by Houltberg and Uhalde).
Are New Year resolutions doomed to fail? With 80% of respondents claiming they abandoned their new year resolutions by February, experts say that simple changes to the way we approach resolutions can greatly increase the odds of success: “simple measurable goals, being realistic about what’s possible, emphasizing process over results and avoiding abstract resolutions like ‘eat better’”. Some psychologists argue abandoning new year resolutions and label them anti-ethical to self-improvement with the premise of making sweeping lifestyle changes at an arbitrary point on the calendar. Fitness app Stravza reported Jan 17 as the “quitter day” for 2019 based on analysis of its user data. Maya Feller from Good Morning America suggests gradual progress instead of immediate changes. Jordan Rosenfeld of Mental Floss argues that when we exert extreme willpower it exhausts other functions such as mental endurance, “Willpower is a mental muscle that must be trained, so consider choosing a resolution that adds something to your life”. Caroline Roberts (CNET) suggests forgetting New Year resolutions and focusing on daily habits instead. More perspectives on new year resolutions at Yahoo News (Yahoo News by Mike Bebernes).
Here are 5 ways to make a New Year’s resolution stick: articulate a reasoning behind the goal, set big goals, make a to-do list every day, measure progress, and avoid perfection. Dr. Michael Bennett, a psychiatrist and author says ‘if you’re thinking harder about what’s good for you, you’re reaching the structure of your life…you’re bringing people into your life who will reinforce that resolution”. Harvard Medical School found that having a big goal itself inspires you to accomplish it and also inspires those around you. The American Psychological Association states that “success is how you treat yourself when you fail”. Starting again the next day and rejecting disappointment to spiral you into shame or guilt is key to maintaining your enthusiasm (Forbes by Frances Bridges).
In 2020, why don’t we all just chill out a bit more? The top scientifically proven ways to reduce stress and anxiety include better sleep, magnesium intake, tea, yoga, gratitude, essential oils, and music. Research has found that the blue light from screens inhibits melatonin production and disturbs our circadian rhythm. Warby Parker has blue light blocking glasses that might be worth the investment. In addition, weightier blankets have proven to lead to a calmer night’s sleep. Magnesium is an essential mineral that supports more than 200 bodily functions and is proven to help reduce stress and anxiety. Drinking black tea leads to “lower post-stress cortisol levels and greater feelings of relaxation”. Science on yoga has shown that yoga helps manage anxiety. The exercise of writing down who and what you are grateful for has a positive neural effect on the parts of the brain that are responsible for empathy. Music triggers biochemical stress reducers so keep those headphone handy in 2020. More on Fast Company by Lauren Steele.
New year resolutions for leaders. Sally Percy lists 10 effective resolutions for leaders in 2020: (i) Decisively take control of your smartphone that is stealing your time, (ii) Champion trust and transparency in organizations in an era of fake news, and data breaches, (iii) Activity is not a substitute for achievement so maintain focus and practice saying No, (iv) Use power responsibly by solving the problems of people and the planet profitably, (v) Champion neuro-diversity by creating a culture of inclusivity and understanding, (vi) Practice the power of visualization by picturing what you want to achieve and experience the feelings of reward – a practice that should increase the likelihood of achieving that goal, (vii) Break the status quo, (viii) Use and improve your memory. Leaders who are able to recall facts and information on their fingertips are able to bank on this secret weapon that makes them a more effective leader, (ix) Reframe power by departing from the hierarchical power structure in the organization, (x) “Every leader should resolve to dramatically improve the modern work experience so employees can do their best, while loving every second,” says performance expert and author, Chris Dyer. More on Forbes by Sally Percy.
With that, whether you subscribe to resolutions or a theme for the year, I wish you the best in achieving your goals. Happy New Year everyone!
References: Channel News Asia, Yahoo News, Forbes, and Fast Company. Please note that this briefing contains paraphrased summaries and attributes the original content to the news sources. We encourage readers to visit the links to access the full article in its original form for a thorough and complete view. You may need to subscribe to the news agency and source for access.