Identifying the obstacles will increase your success in committing to New Year’s resolutions.

Many often do not make it past January with their New Year’s resolutions. We have also heard of techniques that, even though correct and helpful, may not be enough to help some commit to their New Year’s resolutions. Therefore, understanding one of the crucial obstacles faced could determine our level of commitment and success in the goals we set for ourselves. We have become better at setting SMART goals, journaling, searching for online information, or finding support. However, how much time have we spent exercising our minds when facing different forms of resistance? Are we even aware of its sources? The brain is known for resisting changes… let’s dive in.

The First Barrier: Resistance.

Picture the human brain as if it were filled with busy intersections, but you have a preferred road you choose to travel through because it is familiar to you. One that GPS is not needed because the route is known by heart. But then, all of a sudden, as you approach your destination, a road closure sign forces you to go in a different direction. You quickly turn to the GPS, but shows one option, the unavailable route. You have no other option but to improvise, either follow other drivers or keep driving until you make it to a more familiar road. In the process, you notice stress, anger, irritability, or worries. You might even question why the construction workers had to close the road at that particular time and day. This is one of the many examples of how resistance shows up, and it is a force to reckon with each time we choose to do something different, something that is not part of our habitual response. Because most of the New Year’s resolutions we make are filled with clear desire, one rarely thinks to prepare for this psychological phenomenon, resistance. It is not fair to say that all of the tools and techniques discussed in other articles are not useful, but is necessary to know what we are up against to better prepare for success. We will be highlighting the different disguises resistance uses to sneak in. This article intends to provide steps to achieve New Year’s resolutions that consider resistance barriers within five steps.

But first, why does our brain resist?

Our brain’s number one priority is to protect us, and one of the ways it does it is by keeping us safe in our habitual responses. Therefore, whenever we start engaging in something new or unusual, our brain switches to survival and resists. To the point that habitual responses become more important than what is healthy. Why? Because unhealthy behaviors and patterns are governed by the subconscious, and sometimes rationalization will not be enough. The good news is we don’t have to fight with our subconscious brain; just acknowledging it will make a huge difference. The following 5 steps are simple yet powerful ways to plan for New Year’s resolutions while keeping in mind the barrier of resistance.

1. Develop a clear and deep intention. Without the desire, there is no rooted need for change. Therefore, our awareness and attention will be placed on other things. It is through intention that one can reconnect with the desired goal whenever the energy and motivation to pursue our goals, are missing. Intention is a clear desire or want. However, intention does not always equal change. It is in action where change takes place, and that is when resistance is mostly present.
2. Recognize resistance and acknowledge it. You can rest assured resistance will happen. However, it can be experienced differently for many and even at a different level of intensity. For example, there will be moments when you will notice low motivation or energy, but there could be procrastinating thoughts getting in the way such as “I will do it later” or “tomorrow.” When we recognize and acknowledge the resistance present, it loses power over us. However, it pays off to still prepare for it. Just know that the human brain functions better by creating habits, and it will be a matter of exchanging unhealthy habits for healthy ones.
3. Maximize your intention by using your attention as your main tool. Train your attention to be connected with your intention, to help you renew your resolution daily. Our senses are the first point of contact between our brain and all the information external to our bodies. However, all of the information received is filtered through our perception, which holds tremendous power to influence our mood. By focusing on our intentions daily, we have a better opportunity to increase our motivation and energy, to not only set but also pursue necessary steps to achieve goals.
4. Create a specific and detailed plan. This is where SMART goals can be beneficial. Even more, if we incorporate the previous steps into our daily plan. There is no such thing as a too-specific plan; the more detailed, the better. When one sets a broad goal, for example, to lose weight, the brain becomes overwhelmed with the lack of clarity and it starts creating resistance. However, when a goal is set considering the following characteristics, such as specific, measurable, achievable, relevant, and time-bound, the brain becomes more cooperative and open to change. What would be an example of a SMART goal related to weight loss? ‘I will exercise every morning for an hour, four times a week for the next three months where I will review my progress.’
5. Implement a personal accountability system. It can be hard to keep track of progress when we make changes, even more so when we don’t see it quickly enough. Having a system to monitor a goal’s progress can benefit its attainment. You can either create a personal system. or have someone help you by holding you accountable. For example, using a big calendar where you mark each day off or having an accountability buddy.

Don’t forget to celebrate!

Changing our perception into a more optimistic one is the best ingredient against resistance. Celebration, fun, and enjoyment in each one of the steps mentioned above can facilitate your goal’s progress. Connect daily with the purpose of your resolution by asking what you have to lose if you don’t continue moving forward with your goals, but most importantly, also think of what you have to gain. Cognitive restructuring is a psychological technique that permits you to challenge deep-rooted beliefs that are causing the unwanted habit to continue to exist, and sometimes the fear of the unknown can be a powerful source that could get in your way. Therefore, celebrating and joy will make your goal journey worthwhile.