Struggling to Keep New Year's Resolution? Try Setting Intentions Instead
Annual resolutions often face criticism as challenging to achieve, potentially leading to increased anxiety and regret. Nevertheless, the arrival of a new year provides an opportunity for self-assessment and future planning. To gain insights on optimal New Year's goals, we spoke with experts at the Department of Psychiatry and Behavioral Sciences at the UW School of Medicine.
Success Stories
Few of the experts make traditional, New Year-specific resolutions – promising to change or accomplish something in the new year. Instead, many utilize the occasion to reflect and establish broader guiding principles that help shape their priorities and focus. Here are some examples:
Prioritizing parenting
Alana McVey, a clinical psychologist and acting assistant professor at the UW School of Medicine, adopts a distinct approach to New Year's resolutions. "I prefer to have a set of values-based guiding goals for the year," she says. "I think of these as themes that can evolve over the year." Last year, for instance, she focused on being the best parent possible, which helped her adjust when unexpected events occurred.
Running half marathons
Anna Hink, a clinical trainer at the University of Washington's Advancing Integrated Mental Health Solutions (AIMS) Center, typically avoids traditional New Year's resolutions. Instead, she strives to establish intentions throughout the year, describing this practice as less pressuring and more achievable. Running half marathons is one of her inclinations, and she sets smaller goals to help her reach that objective and assesses her progress periodically.
Adopting 'Dry January'
Paul Barry, another clinical trainer at the AIMS Center, does not typically make New Year's resolutions; however, he takes time to reflect on the previous year and consider self-improving habits, especially during the colder months. Last year, he and his family tried a new practice: abstaining from alcohol for the initial month of the year (dry January). The experiment was rewarding, and Barry plans to repeat it this January.
Minimizing waste
Juliann Salisbury, a social worker and manager of the UW Medicine Suicide Care Research Center, sets a guiding intention for the year. "Establishing intentions allows me to be adaptable and responsive to changes in my life circumstances," says Salisbury. One year, her intention was to waste less. Throughout the year, she made decisions that minimized waste, avoiding shopping with friends and participating more in her neighborhood Buy Nothing group.
Pitfalls
The experts also highlighted potential pitfalls when it comes to New Year's resolutions:
Too specific and unrealistic
McVey and Salisbury have found that resolutions with specific, inflexible targets, such as running a predefined number of times per week, have not been successful for them.
Lack of clarity
Goals that are too challenging to track, like Daina Tagavi's previous resolution to engage more in mindfulness and meditation, can also present difficulties.
Unrelated goals
Resolutions that are not tied to something personally significant or relevant to the individual's values and needs are unlikely to be successful in the long term.
Pressure and expectations
Placing excessive expectations on the start of the year can lead to disappointment if goals are not immediately met, making the pursuit less enjoyable and sustainable.
In conclusion, adopting flexible, values-based goals that emphasize self-reflection, realistic planning, and adaptability can help individuals maintain motivation, support their mental health, and promote lasting positive change throughout the year. Therapeutic guidance can further aid in tailoring these goals effectively.
- Alana McVey, a clinician, prefers to have values-based guiding goals for the year, such as prioritizing parenting, which could evolve over the year.
- Anna Hink, another clinician, intentionally establishes less pressuring and more achievable goals throughout the year, like running half marathons, breaking it down into smaller objectives and assessing progress periodically.
- Juliann Salisbury, a social worker, finds setting a guiding intention for the year, like minimizing waste, allows her to be adaptable and responsive to changes in her life circumstances. However, she advises against goals that are too specific, unrealistic, unrelated to personal values, or accompanied by excessive expectations, as these can lead to frustration and discouragement.
