How to stick to your New Year's resolutions

This year, I'm going to lose 10 pounds. Starting Jan. 1, I'm going to the gym every single day. I'm not going to eat any chocolate until I can fit back into my favorite jeans.

Sound familiar? Each New Year, millions of people make a resolution to free them from a life of unwanted pounds, couch-potato lifestyles and unhealthy eating habits. If you are ready to make a healthy change, be aware that even the most sincere New Year's resolutions are often quickly abandoned.

Making resolutions has been a New Year's tradition since ancient times. Two of the most popular promises among the Babylonians were paying old debts and returning borrowed farm tools. Since then, people have continued to make resolutions and many have had a tough time sticking to them.

For behaviors to change, a person usually will follow a predictable course or series of stages. Resolutions in the preparation stage and beyond have a better chance of being successful. Following is a list of stages:

● Pre-contemplation: The person is not convinced there is a valid reason to change the behavior. It may be assigned to "some day" in the future. I don't need to exercise. I walk at least a mile every day at work.

● Contemplation: The person acknowledges a problem and thinks seriously about solving it - probably within the next six months. Some people stay in this stage for years. Contemplators who are moving ahead are focused on the solution and the future, rather than the problem and the past. All right, I'm out of shape. I've got to start an exercise program, but right now, I'm too busy.

● Preparation: In this stage, the person is planning to take action within the next month. Any ambivalence about their commitment is being resolved and they are deciding what action is needed to overcome the problem. I should make an appointment to tour the health club. Maybe Mary will walk with me two days a week...I'll call her tomorrow.

● Action: Behavior begins to modify. This is the busiest period in changing a behavior. It requires time and energy. Focus is on new behaviors and reward. People seek advice, encouragement and support from family members, friends or co-workers. Health club today. Walking with Mary tomorrow. I'm tired, but it's a good tired.

● Maintenance: The person works to prevent lapses and may even have to go back to the action stage a few times until the new behavior becomes a habit. They learn new coping methods to keep their motivation strong. This stage is ongoing. It's too cold to go to the health club this morning, but I am paying a monthly rate and I will feel better afterwards so I might as well go.

● Termination: This is the ultimate goal for all changers. The former problem no longer presents a temptation and the new behavior patterns have become a habit. Sorry you can't make our walk, Mary. I'll go alone. I can't get through the day without it.

In the end, it will be easier to stick to a resolution if a person plans to experience every one of these stages and is committed to seeing it through to the termination stage. Best wishes on your resolutions for the upcoming year!

Cristine Henry, DrPH, is the director of Community Wellness at Verde Valley Medical Center. Is there a health topic you'd like to know more about? Please write to Mountain Medicine, c/o Flagstaff Medical Center, 1200 N. Beaver, Flagstaff, AZ 86001, or visit nahealth.com.

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