Dr David Creel, an expert from global health system Cleveland Clinic knows how hard it is for people to stick to their New Year’s Health Resolutions. He says we should focus rather on goals that are βSMARTβ to encourage long-term success. Β
Don’t Abandon Your New Year’s Health Resolutions
New Yearβs health resolutions are often abandoned almost as soon as they are made. Dr Creel is a clinical psychologist, exercise physiologist and registered dietitian. He believes the problem could lie in how the resolutions were formulated, rather than a perceived lack of willpower.
βTo improve the chances of long-term success, individuals can carefully consider why they want to achieve a certain lifestyle goal, being as specific as possible,” says David Creel PhD. Β
βRegularly revisiting the βwhyβ behind the objective can help people keep up the momentum after the initial enthusiasm has worn off. Even if individuals have already broken their resolutions, they can reformulate these in a way that supports a successful outcome.β
Once clear on their motivation, individuals can improve their chances of success. Reviewing their work-life balance and committing to prioritizing self-care in the same way they would do for work success, can prove to be very effective!
How to formulate your health objectives using the SMART concept
The next step would be to formulate new health resolutions using the concept of SMART goals. These are goals that are Specific, Measurable, Action-oriented, Realistic, and Time-bound.Β Dr Creel gives the following example of a goal that is SMART: βI am going to get up at 7 am, four days a week, to take a 30-minute walk.β
Another useful approach, says Dr. Creel, could be to reframe outcome-oriented goals as behavior-oriented goals.
βSometimes people start with an outcome goal such as wanting to lose 15 kg, whereas it could be more effective to identify behaviors that need to change to achieve this goal. For example, they could aim to walk on the treadmill, rather than sitting on the couch, when watching a favorite TV show.β
Keep up the momentum
Building a timeframe for the regular reevaluation of goals is also important, especially when overarching goals have been broken down into short-term, measurable goals, says Dr. Creel. This reassessment can be done by the individual, or with support from a loved one. Other options are to join a virtual or in-person group, program, or app that holds them accountable or keeps them motivated.
βThis has to be well thought out, so your choice of accountability partner is not counterproductive,β says Dr. Creel. βFor example, if you are new to exercising and decide to work out with a friend who doesnβt enjoy exercising, you could easily end up talking each other out of any activity,β
Another helpful measure is the use of rewards. βIn general, internal motivation is more powerful than external motivation. However, when it comes to starting something new, judicious use of rewards can be really helpful. A non-food reward, such as a massage, after a certain number of weeks can keep you motivated as you head towards achieving your overall goal.β
Set yourself up for success
Setting some βone and doneβ goals, such as signing up to complete a 5 km walkathon, could also help support the achievement of a long-term goal, says Dr. Creel. He says that by achieving several smaller, realistic goals, the person can build their confidence and motivation.
To increase their chances of success in your New Year’s health resolutions, individuals can also prepare and rehearse for temptations and challenges. βFor example, if you want to commit to taking an exercise class every second day, but have previously found that some days leave you too tired to exercise, you could decide beforehand that on days like these you will do at least 10 minutes of exercise, which you can easily fit in while watching a TV program,β says Dr. Creel.
In closing
Similarly, he says, a person can identify obstacles such as moods that interfere with good intentions, and then think about what has helped to overcome this obstacle in the past. For example, socializing might help if someone feels down. If people normally βstress-eatβ, they could anticipate this by having a prepackaged calorie-controlled treat at the back of the cupboard to reach for, which helps eliminate the βall or nothingβ feeling that could lead to overeating.
βIf there are specific mood disorders that get in the way of success or a person is experiencing an ongoing struggle in an issue such as managing their weight, they could consider seeking support from a psychologist specializing in that area to help them explore and manage the issue,β
About Dr. Creel
Among his colleagues,Β Dr. David Creel has lightheartedly been referred to as a “triple threat” against obesity. He is a licensed psychologist, certified clinical exercise physiologist, and registered dietitian. He is also credentialed as a certified diabetes educator.
Dr. Creel has over 25 years of experience helping individuals manage their weight.Β He is an active researcher, helping design and implement clinical trials. Furthermore,
Dr Creel has published scientific papers and presented findings at national conferences. He is also the author of A Size That Fits: Lose Weight and Keep It Off, One Thought at a Time (NorLightsPress, 2017).
About the Cleveland Clinic
Cleveland Clinic is a nonprofit multispecialty academic medical center that integrates clinical and hospital care with research and education.Β Cleveland Clinic has pioneered many medical breakthroughs, including coronary artery bypass surgery and the first face transplant in the United States. It is consistently recognized in the U.S. and throughout the world for its expertise and care.
