Habits for New Year?

Happy New Year! Traditionally, a new year is seen as a time for a fresh start. Even if there is no physical significance to this time, it is an opportunity to reflect on where we have been and where we want to go.

Many people make resolutions for the new year and, sadly, few last very long. I stopped leading hikes on New Year’s Day because the trails are too crowded. People vow to get out in nature more and get more exercise and that is the day to prove it. But it usually fades in days or weeks.

Fortunately, there is a good science of what does help us change our ways. One thing we know well that does not work: Making big promises and trying to force ourselves to do them with “willpower.”

What does work is to make very specific promises. Instead of “I will eat a more healthy diet,” make a promise to eat at least one vegetable or fruit serving each day. If you are trying to cut down on eating meat, start by committing to eliminating one meat entree per week.

Instead of “I will exercise more this year” pick a specific way you will get more exercise. Start with one exercise a week. Most important, make sure it is something you enjoy! Even if you don’t enjoy any official “exercise,” there is probably some physical activity you enjoy. Perhaps dancing or gardening.

I have a rather surprising inability to run very far, even though I can hike for miles up steep mountain trails. I now try to take short runs of even 100 or so steps when I am walking somewhere. Some research indicates even short bursts of intense exercise can have benefits. I may never be a competitive runner as my father was, but it is something. Don’t feel bad for what you can’t do. Just focus on one thing you can do. And make it a habit.

Habits are key to changing behavior. Even a small reward can incentivize a habit. My wife and I often go hiking with friends on Friday mornings, on her day off. We then go for lunch downtown and walk around, checking out the shops on State Street.

“Just say no” is sure to fail. Instead, say “yes” to something that gives a substitute reward. I try to reduce my driving by biking and using transit. I have to run errands anyway, so biking combines exercise with getting stuff done.

When I get on the bus, I always have a book with me. It has become a habit and a reward. The bus has become a time to read things that I otherwise don’t make time to read.

Did I mention that “willpower” does not work? In Homer’s Odyssey, Odysseus was warned of the perils of the Sirens who would lure him and his ship crew to death. He had his crew members plug their ears. And he had the crew lash him to the ship mast so that he could hear the Sirens’ songs, but not be able to go to his death.

Your challenges may be less dire, but the method works. If you want to eat fewer cookies or ice cream, don’t have them in the house. Make it a special treat that you go out for on occasion. Perhaps after a hike!

The most ambitious resolutions are about big goals. Perhaps you want to write a book or plan a career change or a yearlong trip around the world. Or change the world.

Stephen Covey famously wrote The Seven Habits of Highly Effective People to emphasize that being effective is about forming good habits. Perhaps the most important habit is periodically to remember what are your biggest and most important dreams. It is so easy to be distracted by urgent matters, whether trivial or important, and never make time to take steps to achieve the goals that you really
care about.

A new year is a perfect time to write down those goals. And then to write down a very specific plan for how to get there. Happy New Year! Make the most of it!