Struggle to keep New Year resolutions? Mental health experts share tips on how you can plan better

With the start of 2024 comes the annual tradition of people making New Year's resolutions but more often than not it is a challenge for many to continue beyond January. New Year resolutions are often enticing because of their nature of achieving goals in the coming year. While the strong-willed are able to continue beyond the first month, the challenge is real, especially because of the kind of resolutions we set, thus putting a certain kind of pressure on ourselves. As expected, following through with the resolution has many hurdles but the type can also often be a hurdle, especially if it comes down to food and diet, mental health, and last but not the least fitness - all of which are constantly on people's minds.

Every year, every one of us takes on the task of coming up with New Year resolutions, which are made to achieve milestones. These also include some we have been wanting to do over the last year but haven't been able to as we get caught in the daily routine of life and work. However, that doesn't stop us from trying to achieve the New Year resolutions in yet another year, only this time, hoping to do it throughout the year. Mental health experts believe it is possible but you need a plan.

As the new year starts, mid-day.com spoke to Dr Shaunak Ajinkya, consultant, psychiatrist at Kokilaben Dhirubhai Ambani Hospital and Dr Santosh Bangar, senior consultant psychiatrist at Global Hospitals in Parel to understand more about the challenges. They also share insights on how people can follow their resolutions without feeling overwhelmed.

Why is it often hard for people to follow New Year resolutions?
Bangar: New Year resolutions often prove challenging due to unrealistic expectations, inadequate planning, and a failure to anticipate the difficulties associated with sustained change.

Ajinkya: Following New Year's resolutions can be hard for many reasons. Resolutions that are often set with ambitious goals and which require significant lifestyle changes, makes it difficult to sustain them. Unrealistic expectations lead to frustrations and abandonment of the resolution. Many people don't make a concrete plan or have the necessary resources to achieve their goals, making it difficult to stay on track. Lack of support and accountability can also make it difficult to adhere to resolutions.

Individuals may underestimate the time and effort needed to form new habits, which leads to a loss of motivation. Factors such as stress, mental health issues, unexpected challenges, or lack of immediate results may further one's impeded adherence to New Year's resolutions.

What are some of the challenges that often crop up?
Bangar: Challenges include vague goal setting, absence of a clear and realistic action plan, unexpected obstacles, and a tendency to revert to old habits when motivation wanes or accountability falters.

Ajinkya: Several challenges may arise when a person decides to make New Year resolutions:
1. Setting unrealistic goals can lead to early frustration and discouragement.
2. Lack of a detailed plan on how to achieve the resolution. Vague, poorly defined or broad resolutions without clear objectives make it difficult to sustain focus and motivation.
3. Initial enthusiasm wanes over time, especially when faced with early obstacles or slow progress. Many individuals lack patience and expect immediate results, becoming discouraged if they don't see progress very quickly. Breaking old and established habits requires consistent efforts, and reverting to old familiar patterns can happen very easily.
4. Absence of a support system or accountability makes it even more challenging to stay committed. Any unexpected challenges and stressors encountered in life can take the focus away from sustained efforts.
5. Rigidity in approach and an inability to adapt the resolution strategy to changing circumstances can impede progress. Viewing setbacks as a complete failure is a big impediment to long-term success.

How do people set their new year resolutions so that it doesn't overwhelm them?
Bangar: To avoid getting overwhelmed, individuals can establish achievable, specific goals, break them into manageable steps, and focus on cultivating one habit at a time instead of attempting a comprehensive lifestyle overhaul.

Ajinkya: People can set their new year resolutions by following these steps:

1. Be realistic: Identify the most important resolutions and focus on only a select few. Trying to achieve too many goals at once can be overwhelming.
2. Be specific: Set clear, achievable goals, breaking down larger objectives into smaller, more manageable tasks. Develop a detailed plan outlining the steps needed to achieve each resolution. Begin with small, manageable changes. Once these become habits, gradually increase the difficulty or intensity of resolutions. A well-organised strategy provides a roadmap, helps prevent being overwhelmed and makes your progress more tangible. Reflect on progress regularly and adjust as needed. Regular check-ins help maintain awareness and commitment.
3. Focus on the process, not just the outcome: Include activities that you enjoy in your resolutions. This makes the process more enjoyable and sustainable. Celebrate achievements along the way to maintain motivation and build confidence. Share your resolutions with friends or family. Having a support system can provide the necessary encouragement and motivation.
4. Be flexible: Life is unpredictable, and circumstances may change. Be open to adjusting goals and plans as needed to accommodate unforeseen challenges. Understand that setbacks are a normal part of the process. Instead of being overly critical, treat yourself with kindness and use setbacks as learning opportunities.

How can people firstly decide on their new year resolutions?
Bangar: Choosing resolutions involves reflective introspection, identifying areas for personal growth, and framing goals using the SMART criteria: specific, measurable, achievable, relevant, and time-bound.

Ajinkya: Five step to guide people and help them determine their resolutions:
1. Reflect on the past year: Assess the highlights and challenges of the previous year. Identify accomplishments and any areas for improvement. Identify experiences which brought you joy or fulfilment.
2. Identify your personal values and priorities: What aspects of your life are most important to you? Align your resolutions with these to create meaningful and fulfilling goals. Break down your life into key categories, for example, health, career, relationships, and personal development. Identify the areas where improvements are desired. Aim for a well-rounded set of resolutions that address these various aspects of life.
3. Use SMART goal setting: To formulate clear and well-defined goals, adopt the SMART = Specific, Measurable, Achievable, Relevant, and Time-bound formula.
4. Prioritise your goals: Determine those which are most important and align them with long-term aspirations. Focus on a convenient number of resolutions to avoid being overwhelmed. Consider the long-term impact of each resolution. Prioritise those which contribute to overall well-being and personal growth. If there are unmet goals from the previous year, consider whether they should be carried forward or modified. Discuss potential resolutions with friends, family, or mentors. Seek inputs from those who know you well to gain valuable perspectives.
5. Consider incorporating small, manageable changes initially: Put resolutions in writing to solidify commitment. Use a journal or digital tool to track progress and adjustments Gradually increase the complexity of the resolutions as good habits are established. Imagine achieving the resolutions and visualise the positive impact on life. This mental imagery can provide motivation and a sense of purpose. Regularly reassess and adjust goals as circumstances evolve throughout the year.

Does setting realistic resolutions over purposefully difficult ones help?

Bangar: Realistic resolutions generally yield more success, fostering incremental progress and a sense of accomplishment, as opposed to purposefully difficult goals that may lead to frustration and abandonment.

Ajinkya: Yes. Setting realistic resolutions rather than purposefully difficult ones is generally more effective for long-term success. While challenging oneself can be beneficial for personal growth, it's crucial to strike a balance between setting ambitious goals and ensuring they are realistically achievable. Realistic resolutions offer a practical and positive approach to personal development, making it more likely for individuals to experience success and lasting change. Realistic resolutions align with an individual's capabilities, resources, and circumstances.

Here's why they are often beneficial:
1. Achieving smaller, attainable goals consistently builds confidence and motivation.
2. They are often easier to incorporate into daily routines, making it more likely for individuals to develop lasting habits.
3. They allow for adaptability in the face of unforeseen challenges. Individuals can adjust their goals based on changing circumstances without feeling defeated.
4. Success breeds motivation. Realistic resolutions allow people to experience a sense of accomplishment, motivating them to pursue other goals. Thus, they provide positive reinforcement, reinforcing the belief that change is possible and encouraging continued effort.
5. Purposefully difficult resolutions create unnecessary stress and pressure. Realistic goals foster a positive mindset, reducing the likelihood of feeling overwhelmed.
6. Purposefully difficult resolutions may lead to burnout or abandonment. Realistic goals promote a more sustained commitment over the long term.

How can people prioritise their new year resolutions while carrying them out?

Bangar: Prioritising resolutions requires identifying the most significant goals, allocating resources and time accordingly, and maintaining flexibility to adapt to changing circumstances.

Ajinkya: People should categorise resolutions into key areas such as health, career, relationships, personal development, and hobbies. Evaluate which resolutions have the most immediate impact on overall well-being or are time sensitive. Prioritise resolutions that align with long-term personal or professional goals. Prioritise those which align with core values and priorities. They should assess the resources (time, energy, financial) required for each resolution and prioritise accordingly. Assign a priority ranking to each resolution based on its importance and impact on overall life satisfaction.

Identify resolutions that can be addressed together. Allocate time and resources to each resolution throughout the year. If there are resolutions from the previous year that were not accomplished, evaluate whether they should be carried over and given higher priority. It's important to strike a balance between resolutions that yield immediate results and those that contribute to long-term personal growth. Regularly reassess and adjust priorities based on changing circumstances, personal development, and evolving goals. Also, discuss resolutions with trusted friends, family, or mentors to gain valuable perspectives and insights. Don't forget to celebrate milestones and achievements along the way, reinforcing a sense of progress and accomplishment. Thus, you can increase the likelihood of successful implementation.

Does breaking the resolutions down into short term, mid-term and long-term goals help?
Bangar: Breaking resolutions into short-term, mid-term, and long-term goals enhances success by establishing milestones, facilitating progress tracking, and allowing for adjustments as needed.

Ajinkya: Yes, breaking New Year resolutions into short-term, mid-term, and long-term goals is a highly effective strategy. It allows individuals to make incremental progress. Achieving these smaller milestones provides a sense of accomplishment and motivation by providing regular opportunities for success. This continual reinforcement keeps individuals engaged in the resolution process. Clear delineation of short-term, mid-term, and long-term goals provides focus and direction. It clarifies the steps needed to achieve larger objectives.

Short-term goals offer flexibility, allowing individuals to adapt their approach based on changing circumstances. They are instrumental in building new habits. Consistently achieving these smaller objectives contributes to the establishment of positive routines. Dividing resolutions into manageable segments helps mitigate the risk of feeling overwhelmed. It makes the overall process more manageable and less daunting.

Mid-term goals act as milestones that require more effort and planning than short-term goals. They serve as checkpoints in the journey toward the ultimate resolution. The structure of short, mid, and long-term goals enhances accountability. Individuals can regularly assess their progress and make adjustments to ensure continued success. Achieving short and mid-term goals offers opportunities for celebration. Celebrating these milestones reinforces positive behaviour and motivates individuals to continue working toward long-term objectives.

Long-term goals provide a sense of purpose and a vision for the future. They keep individuals focused on the overarching objective and help them stay committed. With specific timelines attached to short, mid, and long-term goals, progress becomes measurable. This clarity facilitates tracking and evaluation.

Breaking down resolutions reveals potential challenges at different stages. This early identification allows individuals to proactively address obstacles and adjust their strategy.