Kiyomi Kishaba
Opinion Editor
Resolutions. If you just internally groaned, I hear you. Time is a social construct, and “new year, new me” captions on Instagram usually only refer to hair- cuts. I roll my eyes at New Year’s resolutions, mostly because it means everyone and their mother suddenly show up at my local YMCA for two weeks, but also because the simple idea of a “fresh start” is not inherent of change.
I appreciate using the new year as a launching pad for new goals, but I see people disappoint themselves when the traditional dropping of the ball doesn’t suddenly transform them into gym rats who work out at 5a.m. every day. If we’re going to make resolutions, we have to learn how to stick to them.
I won’t pretend to be an expert in following resolutions, or in anything, for that matter, but I have been given bountiful advice from my mother, who is, as moms are, an expert in everything. She gave me a call after listening to an episode of the Hidden Brain podcast all about habits, and explained it to me.
If we look at New Year’s resolutions as an exercise in creating new habits, these suggestions could crack the code to stopping me from compulsively eating frozen orange chicken for dinner and actually cook a meal for once. That was my New Year’s resolution, and yes, I do currently have orange chicken in my freezer.
So, what are these magic tricks for establishing habits? First of all, to start a habit you must make it as easy as possible to do (or not do) the action. For example, if you wanted to hit the gym at 5a.m., perhaps sleep in your gym clothes. It would be one less thing to do when you wake up groggy in the morning, and if you’re already in them you might as well go. I used to do a similar thing back in the day when I had early morning wake-up calls for swimming, except I would sleep in my swimsuit, which is considerably less comfortable than gym clothes. But, it was nice to roll out of bed ready to dive in.
Once you’ve made it as easy as possible to follow your resolution, you need to incentivize yourself to do it. Take something you enjoy doing, like watching a certain TV show or listening to a favorite album, and only allow yourself to do it in accordance with your resolution. Last spring after swim season, I was addicted to watching Sex and the City, but limited my time with Carrie and her adventures to when I was on the elliptical in the gym. I actually grew to look forward to running, something that, as a swimmer, I never thought I would say.
You can also take the self-rewarding route. For example, if your resolution is to “eat healthier,” which is a terrible resolution because it is not specific or easily measured but is nonetheless a popular choice, you could track every salad you eat and reward yourself for every consistent week. Imagine you’re in fourth grade again, and make a chart to track your vegetable intake. Every day you reach your goal, you get to put a sticker! For whatever reason, a lot of us are still uncannily motivated by stickers.
Some of this probably sounds hard, but have no fear, it won’t last forever. Once the attempted habit becomes a truly established habit, you can go back to sleeping in pajamas, watching Sex and the City, and not living for stickers, because the habit will be a habit. Your brain will have rewired itself to be accustomed to this new routine, and you will have conquered that New Year’s resolution. Congratulations, and thanks mom.
