How quickly time goes by—we’re already six weeks into the new year! It’s an opportune time to check in with how your year is going so far. What hopes do you have for 2022 and what are you actively doing today to make them happen? While many Americans set intentions and goals on New Year’s Day, I’m here to remind you that you can actually do this at any time. You don’t even have to wait until Monday or until the first of the month. You can start today. You can begin with your next meal. 

The resolutions that we commonly make on January first may feel like a giant decision and undertaking. But the truth is, it’s the small decisions that we make on a daily basis throughout the year that add up to positive change. Here’s where your willpower plays a role. 

Merriam-Webster defines willpower as “the ability to control one's own actions, emotions, or urges” also, the “strong determination that allows one to do something difficult”. But there is evidence that willpower is a limited resource that runs out. Our willpower and self-control may sometimes help us make better choices, but when you’ve had a bad day (flat tire, missed deadline at work, sick kids…), it’s not likely that willpower will be enough. It’s challenging enough on a good day to get yourself to the gym or pass on that extra glass of wine. When willpower falls short, what’s a person to do? Here are a few ideas.

First off, make it easy for yourself to succeed. Set out your gym clothes and everything you need for work the night before so you’re less tempted to skip your workout. Create a budget each month so it’s clear where you can fit in financial splurges. Fill your refrigerator and pantry with healthy foods and snacks so they are available when you’re hungry. Whatever your goals are, how can you set things up so you’re more likely to make better choices each day? 

Recruit a buddy or partner to make positive changes with you. Make plans to meet a friend at yoga class, followed by a salad at Sweetgreen. Connecting with your friend is the bonus on top of fitting in your workout and eating a healthy meal. You could even use your competitive nature to set up a fun challenge with your friends. Who can walk the most steps or log the most miles each month? The winner gets treated to lunch, and everyone benefits. 

Choose a healthy or positive behavior to replace the behavior you are working to minimize. It’s difficult to break a habit once it’s in place. Instead of relying on willpower to override the temptation, choose a healthier option to do instead. Could a hot cup of tea or some sparkling water with a splash of lime substitute for your nightly cocktail? Could you grab your knitting or play cards to keep your hands busy when you’re in the habit of snacking while binge watching your favorite shows? Or perhaps go further by walking on the treadmill or lifting weights while your show is on? These are some suggestions to get you started, but you know yourself best, so be creative! What new habits can you come up with to help replace the ones you are trying to break?

When willpower fails, and it usually does, make a plan to put things in place to make it easier to succeed, recruit your favorite people to join you in healthier habits, and find satisfying replacements to switch to more desirable behaviors. Start today and keep making the small choices that add up to noticeable change all year long. If you would like help with positive behavior change, email info@graceyps.com to schedule a wellness consultation with me. We can work together to create the sustainable changes that are most important to you. When the new year rolls around again, you’ll be glad you did.