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Failing
at your New Year’s resolutions already? Science can help you achieve them |
About
64% of people give up on their New Year's resolutions by the end of January,
according to a study published in the International Journal of Environmental
Research and Public Health. Luckily,
science tells
us that in order to achieve more, we should actually do less. It
might seem counterintuitive, but it's easier to work on one or two habits
rather than striving to improve all aspects of yourself at once. Changes
in thinking and behavior take about two months to build, explained Caroline
Leaf, a communication pathologist and cognitive neuroscientist based in
Dallas. When you divide up a year, that’s five or six goals you can reach
every year. Leaf
recommends that people find one or two specific goals to work on in nine-week
increments. Then break it down even further so you have a small goal to
accomplish each week. “Small
changes that you make each month won't feel so intimidating, and you won't
feel as worn out by achieving them," Leaf said. Another
tip is to change your mindset. Trying to lose weight is a goal many of us set
at the beginning of the year, but it can be difficult to achieve. Instead
of thinking of this just in terms of shedding pounds, think of eating better
as boosting your immune system and protecting yourself from getting sick.
Reminding yourself of the other benefits of healthy choices can keep you
motivated. For
example, a scientist friend I speak with regularly recommended that I keep a
detailed food journal along with a few items that I wanted to measure, like
mood, creativity, and willingness to work and exercise. It
became really clear to me that when I would eat pickles instead of chips, my
metrics would always be high. I could sit down and write a paper. I could go
for a run. I felt great, my mood was elevated, and I had high energy. Now, it
might not be pickles for you, but journaling to keep track of the other
benefits of healthy choices can keep you on the right track. |
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