export_ofoct.com

[00:00.93] As the new year begins, some people see an opportunity for change and improvement.

[00:09.69] Experts say January can be a good time to think about self-improvement.

[00:16.61] Many people make resolutions.

[00:20.32] But these promises we make to ourselves require effort to become part of our daily lives.

[00:29.09] They are meant to last a long time.

[00:33.34] Studies have shown that up to 70 percent of people who make New Year’s resolutions quit their plans within months.

[00:44.23] Recently, experts gave advice on keeping New Year's resolutions to the Associated Press.

[00:53.25] It is difficult to make big changes.

[00:58.84] Behavioral health experts suggest breaking big goals into smaller targets.

[01:07.07] For example, if your goal is to improve your health, you could start with small changes.

[01:15.57] For some meals, you could trade unhealthy foods for heathy ones, or you could exercise for 10 minutes each day.

[01:28.32] Once you start reaching smaller goals, the bigger one might not seem so daunting.

[01:38.94] Psychologist Lynn Bufka suggests being realistic about resolutions.

[01:46.91] She is with the American Psychological Association based in Washington, D.C.

[01:54.61] “It’s quite daunting to say that you want to lose 50 pounds and thus, will never eat dessert again,” she said.

[02:04.71] “It might be more helpful to say, you’re only going to have dessert on the weekends and for special occasions.”

[02:17.46] Think about what your resolution is helping you to achieve.

[02:22.77] Do not think about what you are giving up.

[02:27.02] This can be a powerful way to change your mindset.

[02:32.60] Bufka said that thinking positively about your end goal and the benefits of your changed behavior can increase your motivation, or drive to succeed.

[02:48.27] Bufka gave this example.

[02:50.92] “If I put money in a jar for what I would have spent on chocolate every day, that starts to add up,” she explained.

[03:04.47] A study of New Year’s resolutions published in 2020 found that people who pay attention to specific goals are more successful than those simply trying to give up bad habits.