It’s that time of year.
As the world rings in 2014, millions of people make New Year’s Resolutions. In order to keep those resolutions, a local certified clinical counselor offered some suggestions.
Carrie White, clinical coordinator at Baptist Behavioral Health, said by setting realistic goals, people are more likely to keep their New Year’s resolutions.
“Set yourself up for success by keeping all goals realistic and within reach,” White said.
As you begin to achieve your goal, White said, you can raise the bar to continue challenging yourself. Once you have set a realistic goal, having systems in place to keep you accountable can mean the difference between keeping your resolutions or not. Writing down your goals and keeping them close by in a visible spot helps serve as a reminder, White said.
“The brain processes a thought different when it is written down and read than when it is just thought about,” she said. “Keep the reason for creating the goal close at hand. This could be on an index card or somewhere you can access easily. This can be a reminder of why you wanted to do it in the first place.”
In addition to writing down your goals, White also recommends writing positive affirmations on index cards.
“This will help in times of weakness and temptations,” she said. “This can help you stick to your plans to reach your goals.”
White said having an accountability partner could also be beneficial.
“You will do better if you tell someone what your goal is so they can help you stay on track,” she said.
Once you have an accountability partner in place, White said using “positive self-talk” is key.
“Remember to state your goals and positive affirmations such as ‘I am eating healthy’ or ‘I am tobacco free,'” she said. “Do not use words such as ‘no’ or ‘not’ or ‘I am not eating that donut’ or ‘I am not going to smoke after I eat a meal.’ This contributes to your focus being put on what your goal is instead of what you do not want to continue happening.’
Sabotaging thoughts can quickly derail any progress you have already made, White said. By recognizing those thoughts and tucking them away, you’re one step closer to success, she said.
“Be aware of self-talk like ‘I deserve’ or ‘I can’t.'” she said. “These words will break your willpower and create a lapse in your commitment to your goal.”
Setbacks may happen but White said to accept them and continue moving forward.
“Accept setbacks as a temporary condition and accomplishments as positive results,” she said.
White said to use the positive accomplishments as motivation and continue moving forward towards your goal. She recommends imagining yourself and your life once you’ve achieved your resolution.
“Seeing it is being it,” White said. “See yourself as having already reached your goal and what it feels like for you. Picture how your life will change for the better with your goal accomplished.”
Sarah Fowler covered crime, education and community related events for The Dispatch.
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