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Whether it be simply following tradition or retreating from holiday indulgence, most of us start off the new year with a self-improvement "to do" list - resolutions. But why do the best intentions on January 3rd turn into guilt and denial mere weeks later?
 | Start small. Rather than focusing on "losing 20 pounds," try "I will cut out dessert." |
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| Measure your efforts. Write down your progress daily and review it at the end of each week. |
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| Don't go it alone. Work out with a friend or join a health club; have your spouse eat lighter, too; seek out a shopping partner if the spending bug hits. |
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| Practice stress management. Taking 10 minutes or more each day to relax and relieve stress helps keep you in control. |
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| Think LAPSE, not RELAPSE. A lapse is normal, expected behavior, and should not be an invitation to give up. Wait until the following day to start up where you left off. |
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| Stay positive. Reframe self-defeating thoughts, such as "I'll never be thin" to "I think I stayed on track today." |
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| Watch out for triggers of "off-track" behavior. Try to anticipate and find strategies to counter "derailers" such as social pressure, interpersonal conflicts, and emotional states like anger, anxiety, and depression. |
Remember, only 20% of individuals who try to change behaviors succeed on their first try. So relax and go easy on yourself!
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