MAKE RESOLUTIONS A REALITY

GROWTH STRATEGIES

MAKE YOUR RESOLUTIONS A REALITY

By Hunter Harrell

The pursuit of happiness and selfimprovement is at the heart of many New Year’s resolutions. Individuals planning to read more books, live an active lifestyle or travel new places are attempting to fulfill a deep desire to develop healthier relationships with themselves, and in turn, the people around them.

As long-term goals, resolutions can be challenging to keep. The hectic pace of daily life can make it difficult to find time for new activities or routines. Individuals who want to see their resolutions through to the end can try implementing some self-improvement strategies to achieve their goals.

• Share your goals with others whom you respect. Resolutions might involve intensely personal goals. But did you know sharing those goals with people you respect can have a profound effect on your ability to achieve them? A study from researchers at Ohio State University examined the effects of sharing target goals with others. In the study, which was published in the Journal of Applied Psychology, 171 undergraduates were asked to move a slider on a computer to the number 50 as many times as they could within a given time frame. After doing this, they were asked to do it again but this time they were asked to set a specific goal regarding how many times they could do it within the allotted time. Someone identified as a “lab assistant” then went to check on their goals, but the assistants were presented differently to different groups, and one group was not checked on at all. One assistant was well-dressed and introduced as a doctoral student, while the other was casually dressed and identified as a community college student. Researchers found that those who shared their goals with the doctoral level assistant reported feeling more committed to their goal and in fact performed better than participants in the other groups. Researchers concluded that individuals who share their goals with people they respect are more likely to

commit to those goals than people who keep their goals to themselves.

• Start small, but don’t stay small.

Setting small goals can actually help us implement the dramatic changes we feel we need. Research indicates that incremental goals can provide the early motivation people often need to achieve larger, longterm goals. However, researchers at Peking University in China discovered that, while incremental goals helped people make more early progress, that progress waned if they did not eventually transition to their larger goals. Individuals can use their early successes to instill the confidence that makes them believe they can achieve their larger goals.

• Change your perception of setbacks.

After the first challenge or failure, many allow a New Year’s resolution to fall by the wayside. For example, someone who aspires to lose 20 pounds may be trying to lose one pound per week for 20 weeks running. If an individual fails to lose that pound in a given week or gains weight instead, that setback may compel an individual to abandon the larger goal. But instead of seeing and even accepting that setback as a sign of failure, individuals should see it was a learning experience that can ultimately help them achieve their larger goal. In the weight loss scenario, individuals who fail to lose a pound in a given week can examine their habits over the previous seven days.

Identifying why an incremental goal was not achieved can also reassure individuals that they will know how to avoid those same pitfalls in the future, building confidence and self-esteem.

Self-improvement strategies can help individuals making New Year’s resolutions see those resolutions through to their successful conclusion.

MOUNTAIN MUSINGS

WHAT ARE YOUR GOALS FOR 2022?

EMMA MILLAR

“I’m planning on finally making all the doctor appointments I’ve been postponing because of COVID. And I want abs!”

JILL WRIGHT

“Keep up my COVIDcultivated slower pace and tap more into my creative side! And of course all the normal health goals like eating right and keeping my exercise balanced.”

KARA CAVALCA

“I want to keep up my meditation, lessen my stress and anxiety, and work on my life/work balance.”

TARRYN DIXON

“To be OK with hiking my bicycle up the steep stuff, “pizza-ing” my skis down the ski slopes, and finding fun adventures that push my limits just enough.”

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“Pray, but keep walking. Stay in the current. Keep the pace, but shed the anxiety.”

ZAC ROBINSON

“I would like to introduce more intentional exercise and training. I would also like to bravely get to the dentist for the first time in years and see what priorities they would have in there.”

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