Here's why New Year's resolutions fail...and how to really be ready to make healthy changes

The ancient Babylonians are believed to be the first who came up with the concept of New Years resolutions. What better time than the start of a new year to set some lofty goals, right?
 
Ready or not…
Over half of all New Year’s resolutions goals are health-related. But studies show that less than 8% of people actually stick with their New Year’s Resolutions. Can you recall the last resolution you made? Are you one of the 8% or the 92%? Despite the odds, last year’s failures never seem to prevent us from trying again the following year. So, what gives?
 
When setting goals, we’re told that it’s important to have a start date. So in this sense, it seems reasonable to choose the start of a new year to try something new. A new year symbolizes fresh starts and newfound hope. But there’s only one little problem with this approach. You may not really be ready to change...

To the brain, change = danger
As complex beings, we can’t just snap our fingers and say we are going to change ourselves overnight. Our brains prefer to get their toes wet rather than diving into things headfirst. There are obvious survival advantages to being cautious and treading slowly. It’s nothing to be ashamed of.
 
Our primordial brains prefer habits, routines, security and stability. In fact, feeling secure is one of our most basic needs, right up there with having enough food. Novel experiences and unpredictability can be dangerous. Changes in our lifestyle can feel threatening. There’s a reason we call the status quo our comfort zones. When we prematurely try to dabble with change, alarm bells go off inside our heads!
 
Change as a process
Though not at all a linear process, there is a rather predictable pattern that people progress through before fully committing to making a change. Skip some of the steps (as in, setting an arbitrary, premature start date) and you may find yourself in that 92% majority again. Theoretically we could just decide to adopt new habits from one day to the next. But not using our foresight to plan ahead might be leaving us at a serious disadvantage in the long haul.
 
So how do you know when you’re really ready to change? While not a totally foolproof system, determining which stage of change you’re in right now is a good place to start.

The Stages of Change

• Precontemplation

 "I see no point in changing and have no desire to do so. Everything is just fine as is. Making a change is just not a priority for me right now.”

The key during this stage is to try to see how unhealthy behaviors might be negatively impacting long-term goals. A person in this stage might feel defensive if being pressured to change (we’ve all been there!). We could call this the denial phase. Unfortunately, we cannot stay in this “ignorance is bliss”/ “ostrich” stage forever. Therefore, some self-exploration and re-evaluation of daily habits can be useful and quite insightful during this stage. Consequences of particular actions can be brought to light. During this stage, it’s important that a person practice autonomy and decide for themselves when is the right time to consider taking that first step.

• Contemplation

“I’m thinking about making a change but I am not yet convinced that I need to. I admit that I might have this problem but I am not sure that making a change would really help or truly be worthwhile.”
 
During this stage, you’re totally on the fence and not close to taking that first step yet. Weighing the pros and cons of change vs. maintaining the status quo can be very helpful right now. Ask yourself “what’s the best that can happen if I do make this change?” and then, “what’s the worst that can happen if I don’t make this change?” If for example, your doctor has told you that you’re at high risk of developing diabetes, not changing could lead to a whole slew of unwanted health issues. On the flip side, making the change could mean increased energy, weight loss and improved confidence, among other benefits.

• Preparation

“I know that I have to change, I know that I can change and now it’s time to make a plan and to set goals. In fact, I’ve already taken a few tiny steps.”
 
You’ve chosen your side of the fence and now you’re gradually dipping your toes into the waters that lay below. This is the time to try to predict any possible challenges that may arise. It’s time to set realistic goals, being mindful not to bite off more than you can chew. Building confidence is critical right now. Remind yourself why you chose this side of the fence. Identify who can help support you while you gradually step into the unknown. And don’t do too much all at once or that primordial brain will set off those pesky alarm bells again! For now, just keep it small and keep it safe. And give yourself rewards along the way for choosing this side of the fence.

• Action

“Alright! I’ve got this! I’ve been at it for a little while now. I’m seeing some obstacles but my motivation remains strong. I’ve got a great support system in place and I am utilizing my coping skills to persevere!”
 
Congratulations! Keep moving forward during this phase. Let the momentum carry you. But keep in mind that change is still relatively new so it’s fragile. You’re finding yourself in more familiar territory these days but challenges are arising here and there (i.e. time restraints, fatigue, inconvenience, boredom, low motivation). Keep reminding yourself of the long-term benefits, tinker with ways to keep things interesting and lean on your support system when needed. Remind yourself that you are capable of dealing with these minor obstacles.

• Maintenance

“I’ve been at it now for 6 months and am feeling really great. But I know that I can’t let my guard down. I know that unhealthy (and easier) habits can creep in at any time.”
 
By now you’ve successfully made your change. In fact, not engaging in your new behaviors would feel as strange to you as not brushing your teeth in the morning. You’re running on autopilot. You’ve by now begun experiencing the intrinsic rewards of making this change. You feel the benefits, which can go a long way towards sustenance. Keep your support system intact, spice things up in your routine once in a while and plan how to quickly get back on track should you fall off the wagon.

• Relapse

“Oopsies! It was just so easy to not show up for that morning workout. My bed was so warm and cozy. One day turned into two, then three, then four…but tomorrow I’ll try to start up again...”
 
How unfair is it that it takes so long to form a new habit while it seems to take no time at all to fall back onto old ones? It’s true that old habits die hard. There’s a part of our brains that remembers old habits very, very well. Too well! Those pathways are still very much present. While new pathways may have formed, those old pathways didn’t just disappear. With the right trigger, those old pathways are easily kicked right back into motion. This is not entirely a bad thing. Have you ever wondered how you can still remember how to ride a bike after so many years? You can thank that same part of your brain for this.
 
Getting back on track requires possibly cycling back to some of the earlier stages of change in order to re-trigger the desired behaviors. After all, getting healthy is not an end goal. It’s an ongoing process that only ceases once we’ve taken our last breath. So during a relapse stage, just relax and go easy on yourself because it happens. Reflect on what triggered the relapse, how to prevent it from reoccurring in the future and remember your motivation for making this change.
 
A word on the brain and relapsing
Fascinating studies have shown a link between habit formation and a very specific part of the brain called the basal ganglia. It explains why we go on autopilot and also why cues and rewards work so well. One such study led by Ann Graybiel from MIT’s McGovern Institute used rats in an experiment to monitor brain activity. It showed that once a new behavior was learned, their neurons mostly just lit up at the beginning of the behavior when triggered by a cue and at the end where their rewards awaited them. While performing the behavior (going through the maze), their neurons in this region were relatively quiet (on autopilot). But removing the reward at the end of the task ultimately led them to cease the new behavior. And being exposed to a cue for a previous behavior quickly sidelined them and also caused them to stop this new behavior altogether.
 
It’s the basal ganglia that are partially responsible for making it so difficult to begin a behavior or to stop a behavior (like starting to exercise or quitting smoking). Interestingly this is the same region of the brain where when malfunctions appear you find Parkinson’s disease, OCD and addictions. In the case with Parkinson’s, initiating behavior is difficult whereas in the case of OCD, ceasing a behavior is difficult.
 
Okay… but what do we do with this information?
Clearly our brains are programmed to seek cues, rewards, safety, and meaningful action. So just jumping headfirst into change because we’ve set an arbitrary date to do so isn’t working so well for us. Ease your way in. Take the time to weigh the pros and cons. Take the time to convince yourself of the importance of this change. Then make a solid plan, including what cues can trigger your desired behavior and which rewards you can give yourself once completed. Foresee obstacles as well as possible solutions. Make a goal that clearly outlines your action steps. Identify your support system. And then you can at last, set a start date that doesn’t necessarily have to be the first of the year. It’s going to be whenever you are ready.