7 Science-Based Strategies to Boost Willpower and Succeed With New Year’s Resolutions
01 January
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How can you increase your willpower and fulfill your New Year's promise to yourself? Thomas Hawk / Flickr
By Jelena Kecmanovic
It's that time of year when people make their New Year's resolutions – indeed, 93% of people set them, according to the American Psychological Association. The most common resolutions are related to losing weight, eating healthier, exercising regularly and saving money.
However, research shows that 45% of people fail to keep their resolutions by February, and only 19% keep them for two years. Lack of willpower or self-control is the top cited reason for not following through.
How can you increase your willpower and fulfill your New Year's promise to yourself? These seven strategies are based on behavioral science and my clinical work with hundreds of people trying to achieve their long-term goals.
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<p class=""><em>Jelena Kecmanovic Is an adjunct professor of psychology at Georgetown University.<br/></em><em>Disclosure Statement: Jelena Kecmanovic does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</em></p><p>
<em>Reposted with permission from <a href="https://theconversation.com/7-science-based-strategies-to-boost-your-willpower-and-succeed-with-your-new-years-resolutions-128762" target="_blank">The Conversation</a>.</em>
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1. Clarify and Honor Your Values
<p>Ask yourself why this goal matters to you. Do you want to lose weight because you value getting in shape to return to a favorite pastime of hiking, or because of societal expectations and pressures? People who are <a href="https://doi.org/10.1037/0708-5591.49.1.60" target="_blank">guided by their authentic values</a> are better at achieving their goals. They also <a href="https://doi.org/10.1177/0146167218820921" target="_blank">don't run out of willpower</a>, because they perceive it as a limitless resource. Figure out what makes you tick, and choose goals consistent with those values.</p>2. Frame Goals and Your Life in Positive Terms
<p>Focus on what you want to accomplish, not what you don't. Instead of planning not to drink alcohol on workdays during the new year, commit to drinking your favorite sparkling water with Sunday to Thursday evening meals. <a href="https://doi.org/10.1037/0022-3514.53.1.5" target="_blank">Struggling to suppress thoughts</a> takes a lot of energy, and they have a way of returning to your mind with a vengeance.</p><p>It also helps to reflect on the aspects of yourself and your life that you are already happy with. Although you might fear that this will spur complacency and inaction, studies show that <a href="https://doi.org/10.1177/1754073916669596" target="_blank">gratitude and other positive emotions lead to better self-control</a> in the long run.</p>3. Change Your Environment to Make It Easier
<p>Research suggests that people with high willpower are exceptionally good at <a href="https://doi.org/10.1016/j.paid.2014.09.031" target="_blank">arranging their environment to avoid temptations</a>. So, banish all credit cards from your wallet if your goal is to save money. And don't keep a bowl of M&M's at your work desk if you intend to eat healthy.</p><p>If your coworkers regularly bring sweets to work, ask them to help you with your goals (they might get inspired to join in!) and bring cookies only for special occasions. Supportive friends and family can dramatically <a href="https://doi.org/10.1037/0022-006X.67.1.132" target="_blank">increase your chances of achieving your resolutions</a>. Joining a group whose members practice behaviors you'd like to adopt is another great way to bolster your willpower, because having role models <a href="https://doi.org/10.3389/fpsyg.2019.01722" target="_blank">improves self-control</a>.</p>4. Be Prepared With ‘If-Then’ Strategies
<p>Even the best resolution falls apart when your busy schedule and exhaustion take over. Formulate a series of plans for what to do when obstacles present themselves. <a href="https://doi.org/10.1007/s11031-014-9416-3" target="_blank">These "if-then" plans</a> are shown to improve self-control and goal attainment.</p><p>Each time you wake up in the middle of the night craving candies or chips, you can plan instead to read a guilty-pleasure magazine, or log into your online community of healthy eaters for inspiration, or eat an apple slowly and mindfully, savoring each bit. When you're tired and about to skip that gym class you signed up for, call your supportive sister who is on standby. Anticipate as many situations as possible and <a href="https://doi.org/10.1007/s11031-014-9416-3" target="_blank">make specific plans</a>, vividly imagining the situations and what you will do in the moment.</p>5. Use a Gradual Approach
<p>When you embark on a new goal, start small and build on early successes. Use one less spoonful of sugar in your coffee. Eventually, you might be able to forgo any sweeteners at all. If resisting that muffin initially proves to be too hard, try waiting 10 minutes. By the end of it, your <a href="https://doi.org/10.1523/JNEUROSCI.4246-06.2007" target="_blank">urge will likely subside</a>.</p><p>You might be surprised to realize that change in one domain of life – like abstaining from sweet processed foods – <a href="https://doi.org/10.1073/pnas.1610902114" target="_blank">tends to spread to other areas</a>. You might find you are able to bike longer distances, or moderate your caffeine intake more easily.</p>6. Imagine Rewards and Then Enjoy Them
<p>Picture the feeling of endorphins circulating through your body after a run, or the sun on your skin as you approach a mountain summit. Pay attention to all your senses: smell, sight, hearing, touch and taste. Visualizing rewards <a href="https://doi.org/10.1016/j.brat.2019.02.002" target="_blank">improves your chances of engaging in the activity</a> that results in them.</p><p>If it's hard to imagine or experience these rewards in the beginning, decide on <a href="https://doi.org/10.1177/0146167216676480" target="_blank">small, meaningful gifts</a> you can give yourself until the positive effects of the new behaviors kick in. For example, imagine yourself taking a half-day off work each month after you pay down your credit card debt: visualize exactly what you would do and how you would feel. And then do it.</p>7. Be Kind to Yourself, Even During Setbacks
<p>Most people believe the way to increase willpower is to "whip oneself into shape," because being kind to oneself is indulgent and lacks self discipline. But the exact opposite is true – people who harshly blame themselves for even small willpower failures tend to <a href="https://doi.org/10.1037/0893-164X.19.3.253" target="_blank">do worse in accomplishing their goals in the long run</a>.</p><p>Try self-compassion instead. <a href="https://doi.org/10.1016/j.paid.2006.03.014" target="_blank">Cut yourself some slack</a> and remember that being human means being imperfect. When you fall for that doughnut, don't despair, and <a href="https://doi.org/10.1037/0003-066X.40.2.193" target="_blank">don't throw in the towel</a>. Treat yourself with care and understanding and then recommit to your goal the following day.</p><p>Remember, you aren't likely to achieve your New Year's resolutions by being self-critical and hard on yourself. Instead, boost your willpower through a series of small and strategic steps that will help you succeed.</p>
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KatarzynaBialasiewicz / iStock / Getty Images
By Sydney Evans and Ketura Persellin
"Lose weight." "Exercise." "Save money."
<p>Those annual post-holiday, guilt-fueled mantras aren't only tiresome but are also usually doomed to fail. <a href="https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail" target="_blank">Eighty percent</a> of resolutions fail just weeks into the new year. That's not surprising: They may seem simple, but they usually mean sustaining major lifestyle changes over the long haul.</p><p>So we've come up with a year's worth of resolutions to help you build a healthy environment for you and your family—bite-size challenges, each focusing on food, cosmetics and your home. The feeling of fulfillment and happiness that follows will keep you motivated, and who knows? Maybe along the way you'll find success with some of those other age-old resolutions.</p><p><strong>1. Clean up your water. </strong>If you think there's just water in your water, think again. Many contaminants may be in your tap water at levels that are legally allowed but could pose some health risks, especially to young children. Find out what's in your water in the <a href="https://www.ewg.org/tapwater/" target="_blank">EWG Tap Water Database</a> and then consult the <a href="https://www.ewg.org/tapwater/water-filter-guide.php" target="_blank">Water Filter Buying Guide</a> to find an inexpensive filter. Make sure to use a <a href="https://www.ewg.org/enviroblog/2011/07/think-your-water-bottle-bpa-free-better-double-check" target="_blank">BPA-free water bottle</a> to take your water with you on the go.</p><p><strong>2. Clean up your food.</strong> More than 10,000 additives are allowed into Americans' food. Some of them present serious health concerns, and they're found in every aisle of the grocery store. Check out <a href="https://www.ewg.org/research/ewg-s-dirty-dozen-guide-food-additives" target="_blank">EWG's Dirty Dozen Guide to Food Additives</a>, and choose at least one to cut out entirely. The <a href="https://www.ewg.org/foodscores" target="_blank">EWG Food Scores database</a> is a great place to find out which foods may have these additives.</p><p><strong>3. Let your hair down.</strong> You make it a point to buy special personal care products for your kids, why not choose those you can feel completely confident about? Consult our <a href="https://www.ewg.org/skindeep/" target="_blank">Skin Deep</a>® cosmetics database to identify a safer children's shampoo to switch to in the new year. While you're at it, look for <a href="https://www.ewg.org/ewgverified/personal-care.php" target="_blank">EWG VERIFIED™</a> hair products for yourself that meet EWG's strictest standards for health without any of our chemicals of concern. If you'd like a stretch goal, consider giving up the most caustic hair products—relaxers and straighteners, particularly <a href="https://www.ewg.org/hair-straighteners/our-report/hair-straighteners-that-hide-formaldehyde/" target="_blank">keratin treatments</a>, which often contain formaldehyde.</p><p><strong>4. Breathe easy. </strong>Upgrade your air filter to improve air circulation in your home and remove airborne pollutants. Use a <a href="https://www.ewg.org/healthyhomeguide/air-filters/#.XA6ZxxNKiWh" target="_blank">high-quality filter</a> and replace it at least every three months—more often if you're renovating or if there are other unusually dusty conditions. At least once a month, clean dust buildup from the filter.</p><p><strong>5. Clean gently. </strong>We typically use household cleaners that are far stronger than needed. Resolve to eliminate the harsh ones you use on your <a href="https://www.ewg.org/guides/categories/5-Dishwashing" target="_blank">dishes</a> and <a href="https://www.ewg.org/guides/categories/9-Laundry" target="_blank">laundry</a>. Then move on to other cleaners, if you're so inclined. Try one of our <a href="https://uploads.weconnect.com/mce/0ad54e429b2b6238550f24701541130b978e4640/EWG%20Guide%20to%20Healthy%20Cleaning.pdf" target="_blank">DIY cleaning solutions</a> or consult our <a href="https://www.ewg.org/guides/cleaners" target="_blank">Guide to Healthy Cleaning</a> to find less harmful products. They're better for your health and for the environment.</p><p><strong>6. Kick the antibacterial habit. </strong>Antibacterial products take the idea of <a href="https://www.ewg.org/guides/cleaners/content/faq#q30" target="_blank">cleaning</a> to an extreme, to the point of combatting important "healthy" bacteria we all need—especially children—and causing a proliferation of the kind we don't want. Instead, look for ordinary cleaning supplies to use, or a plain old-fashioned <a href="https://www.ewg.org/skindeep/browse/bar+soap/" target="_blank">hand soap</a> that's <a href="https://www.ewg.org/ewgverified/personal-care.php" target="_blank">EWG VERIFIED</a>™—made according to our strictest criteria for transparency and healthfulness.</p><p><strong>7. Wrap it up better. </strong>Additives may not be the only toxic ingredient in your food. Food wrappings and containers, particularly those made of plastic, may leach harmful chemicals. Challenge yourself to see how much toxic food packaging you can avoid. Start by eliminating <a href="https://www.ewg.org/childrenshealth/22091/these-toxic-chemicals-food-packaging-are-getting-your-meals" target="_blank">PFAS-containing fast food containers</a> from your life or replacing <a href="https://www.ewg.org/enviroblog/2015/06/reduce-your-use-plastics" target="_blank">plastic baggies and lunch boxes</a> with reusable glass and steel containers. </p><p><strong>8. Avoid mystery ingredients.</strong> Eliminate one of the biggest unknowns in many consumer products: <a href="https://www.ewg.org/research/not-so-sexy" target="_blank">fragrance</a>, a vague term that could mean one or more than 3,000 different chemicals. Some companies are moving toward greater transparency by disclosing the ingredients they use, and some are eliminating fragrance altogether. Make it a habit to read product labels and avoid buying those that don't disclose their fragrance ingredients. You can also refer to <a href="https://www.ewg.org/consumer-guides" target="_blank">EWG guides</a> to help you find healthy alternatives.</p><p><strong>9. Eat organic.</strong> Recently, a <a href="https://www.ewg.org/news-and-analysis/2018/11/eating-organic-diet-may-reduce-your-cancer-risk" target="_blank">groundbreaking study</a> showed that eating more organic foods, rather than those treated with chemical pesticides, may reduce your risk of cancer. You may not be able to switch overnight to an all-organic diet, though. You can start slowly by buying organic just for the produce on the Dirty Dozen list on <a href="https://www.ewg.org/foodnews/dirty-dozen.php" target="_blank">EWG's Shopper's Guide to Pesticides in Produce.™</a></p><p><strong>10. Detox your makeup bag. </strong>You may not be ready to ditch your high-end cosmetics just yet, but consider auditing what you use most often and switching them out, one product at a time, using our <a href="https://www.ewg.org/videos/ewgs-healthy-living-app" target="_blank">Healthy Living app</a> or this <a href="https://secure.ewg.org/images/SkinDeep_WalletGuide_EWGVPlug_C01.pdf?_ga=2.84073049.1513303428.1544450254-757456667.1543852855" target="_blank">cheat sheet</a> for guidance. The last thing you want is your kids playing make-believe with something containing carcinogens or developmental toxicants. Here's how to find less <a href="https://www.ewg.org/skindeep/" target="_blank">harmful products</a> for them. </p>
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Weedezign / iStock / Getty Images Plus
2018 was a year in which the threats facing our planet—from plastic pollution to climate change―became impossible to ignore. As scientists and journalists continued to sound the alarm, ordinary people stepped up to do something about it. Sometimes it can be hard to believe that one person's action can make a difference in the face of such enormous challenges, but big changes are made up of little actions. So if you are looking for a New Year's resolution for 2019, why not add saving the earth to the list? To get you inspired, the EcoWatch staff is sharing successful green changes we made to our lives last year, as well as the improvements we plan to make in the year to come.
<p><em>Olivia Rosane, freelance reporter<br></em><strong>2018 Green Change: Stop Eating Meat<br></strong>This is actually something I started halfway through this year, but after writing <a href="https://www.ecowatch.com/vegan-earth-footprint-2574241439.html" target="_self">article</a> after <a href="https://www.ecowatch.com/us-diets-food-related-emissions-2550870432.html" target="_self">article</a> about the ecological costs of meat-eating, I successfully cut meat out of my daily diet. I am still flexible about what I eat if I am a guest in someone's home, but I no longer cook or order meat for myself.<br><strong>2019 Green Resolution: Get Involved Locally<br></strong>I have been moving around a lot over the past two years, so I have not had a chance to get involved with any efforts to protect the environment in my local community. Now that I am a bit more settled, my goal for 2019 is to connect with like-minded people near me to work to preserve our shared home.</p><p><em>Chris McDermott, news editor<br></em><strong>2018 Green Change: Reduce Plastic Waste<br></strong>I knew plastics were made from fossil fuels but I never realized the extent to which plastic waste has infiltrated our <a href="https://www.ecowatch.com/tag/oceans" target="_self">oceans</a> until 2018. Solving this <a href="https://www.ecowatch.com/oceans-plastic-pollution-2554131906.html" target="_self">crisis</a> requires world-scale efforts, of course, but I started food shopping with reusable canvas bags instead of just accepting plastic ones. I also received a handy gift of <a href="https://www.ecowatch.com/eco-friendly-drinking-straw-alternatives-2571689759.html" target="_self">reusable metal straws</a> to carry to restaurants in an organic cotton case.<br><strong>2019 Green Resolution: Cook at Home More<br></strong>Growing more food and doing more cooking is a priority for 2019. I'm especially looking forward to expanding within my vegetarian diet to include more Indian cuisine and try new dishes. Cooking up batches of food to last two or three days will also save time and energy.</p><p><em>Lorraine Chow, freelance reporter<br></em><strong>2018 Green Change: Compost Regularly<br></strong>Since I've lived in apartments my whole adult life, it's always been difficult to consistently compost. But this year, my boyfriend's workplace installed a tumbler and now I'm a composting fiend. Even though our freezer is always stuffed with food scraps, I'm happy about generating less <a href="http://www.ecowatch.com/tag/food-waste">waste</a> and lowering my methane footprint.<br><strong>2019 Green Resolution: Drive Less<br></strong>I live in a town with no reliable public transit, so my car is basically the only way to get around. However, for short and medium trips, I'm really considering an electric bike. I love the idea of spending more time outside, all while benefiting my health and the environment's health.</p><p><em>Jordan Simmons, social media manager<br></em><strong>2018 Green Change: Raise Awareness About #PointlessPlastic<br></strong>2018 was the year of plastic pollution awareness—it's also the year I began using a firm, "No, thank you" whenever offered <a href="https://twitter.com/hashtag/pointlessplastic?src=hash" target="_blank">#pointlessplastic</a>. I've planted countless seeds of awareness by refusing plastic straws at restaurants and plastic bags in grocery stores, and I've been questioned about my choices, which allowed me to educate others on why we must take action for the planet now.<br><strong>2019 Green Resolution: Live a Zero-Waste Lifestyle<br></strong>My green resolution for 2019 is to live a zero-waste lifestyle. This lifestyle will not be easy as it includes shopping only in bulk and refusing to-go items whenever I don't have my own containers. But it's a dream I've had for years, so why not make this vision a reality in the new year?</p><p><em>Tara Bracco, managing editor<br></em><strong>2018 Green Change: Stop Using Plastic Straws<br></strong>We reported a lot on the ban on <a href="https://www.ecowatch.com/tag/plastic-straws" target="_self">plastic straws</a> in 2018 and reading those stories changed my habits. I no longer reach for a plastic straw after ordering an iced tea from my local coffee shop and saying, "No straw, please" at restaurants became a common practice.<br><strong>2019 Green Resolution: Use Eco-Friendly Cleaning Products<br></strong>I've been using a couple of Seventh Generation products in my home, but I didn't realize how much more I could be doing until Meredith Rosenberg wrote her article for EcoWatch about <a href="https://www.ecowatch.com/green-cleaning-products-eco-friendly-2619694774.html" target="_self">green cleaning products</a>. In the new year, I want to use her tips for evaluating eco-friendly products and clean with less toxic chemicals and less guilt.</p><p><em>Irma Omerhodzic, associate editor<br></em><strong>2018 Green Change: Buy Locally<br></strong>I've been a <a href="https://www.ecowatch.com/tag/vegetarian" target="_self">vegetarian</a> for nearly a decade, following a vegan diet for some of the time, but eggs are difficult for me to give up altogether. So, I made the choice to always stick to buying locally sourced eggs from an organic farm.<br><strong>2019 Green Resolution: Use Organic Cotton Produce Bags<br></strong>In 2019, I really want to cut down on unnecessary plastic waste. Using cotton produce bags is an easy step to kick another bad plastic consumption habit!</p><p><em>Need ideas for your own green resolution in 2019? Read how you can </em><a href="https://www.ecowatch.com/sustainably-sourced-products-2617388522.html" target="_self"><em>ditch the disposables</em></a><em> and </em><a href="https://www.ecowatch.com/reduce-your-carbon-footprint-2615358557.html" target="_self"><em>reduce your carbon footprint </em></a><em>in the new year.</em></p>
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</p><div id="79bb8" class="rm-shortcode" data-rm-shortcode-id="OF8FTY1577988480"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1059626548997820417" data-partner="rebelmouse"><div style="margin:1em 0">16 New #Vegan #Cookbooks We Can't Wait to Read in 2019 https://t.co/vlZnCUCq3R @peta @YourDailyVegan @FollowTheVegan</div> — EcoWatch (@EcoWatch)<a href="https://twitter.com/EcoWatch/statuses/1059626548997820417">1541469630.0</a></blockquote></div>
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