The January Blues

We often begin the year full of energy and raring to go. The holidays give us a much needed break from many of the day to day challenges and distractions of our working lives. We recharge, we remember our dreams, we review our year and we often set lofty goals.

But let's be real, by mid-January most of us have already abandoned our resolutions and are feeling the dreaded 'January Blues'.

So, what's the deal? Why do we set ourselves up for failure by making promises we know we can't keep?

Well, part of the problem is that people can often approach New Year's resolutions with an 'all or nothing' mentality. Setting unrealistic goals and expecting to achieve them overnight.

We want to lose 50 pounds, run a marathon, and learn a new language all in one month. And when we inevitably can't find the time or fall short of our expectations, we beat ourselves up and give up entirely.

We often also focus on the end goal, rather than the process. We're so fixated on the end result, that we forget about the journey. We don't think about the steps we need to take to achieve that goal. So, what can we do to ensure that our New Year's resolutions stick?

Firstly, it's important to identify resolutions that are true to what we really want. To spend time connecting with ourselves and discovering our purpose, the 'why?' that already exists inside of us.

This is the most commonly overlooked but also the most powerful and effective aspect of identifying the right objectives. When we allow ourselves the time and space to patiently identify the right goal , our minds go to work in the background to help us achieve what we are aiming for.

A pen and a friend are both invaluable in achieving this. Writing things down can help us to make them feel more real whilst the support, rapport and two way conversation that a trusted confidant can bring to your thought process is priceless.

This leads smoothly into building yourself a support system. We're more likely to stick to our resolutions when we have someone to hold us accountable. Whether it's a friend, a coach, or a colleague, having someone to talk to and share our progress with can make all the difference.

But even after all this, it's important to acknowledge that some days, we wake up feeling like we just want a free pass. Maybe we decide to skip our routine and have a day out or a day in bed or whatever, it's ok. In fact - it's more than ok, it's allowed! Just be true to yourself and don't make a habit of it :)

Plan ahead and prepare for the days you are low on will power. Use visualization. Have an image or other visual reminder. Keep track of progress or write in a journal.

Finally, we need to remember that our mood and the chemicals in our body play a huge role in our ability to stick to our resolutions. So, take care of yourself. Get enough sleep, exercise, and eat well. Engage in activities that release dopamine, such as exercise, socializing, or learning something new.

RESOLUTIONS

The type of resolution that we make can also play a part. There are essentially three types of New Year’s resolutions.

1. Single or very short term tasks or events

2. Process based resolutions or starting something

3. Changes or stopping something.

SHORT TERM TASKS

These resolutions require high intensity effort over short periods only. Think clearing your inbox, completing a DIY task, or a detox to offset all the holiday food and drink. All of these require a short burst of resolve and can sometimes within the first weeks of the year - but that still leaves the whole year ahead. Why not tackle something a little more long term?

PROCESS BASED RESOLUTIONS

These include the ever popular go to the gym, losing weight, a life or career change or a business or work related goal. Goal-based resolutions can be tricky around New Years. On the one hand, there is something called the 'Fresh Start Effect' which causes us to use big dated events like New Years or Birthdays as 'Temporal Landmarks'. This effect helps us to consider things in terms of a fresh start or engage in bigger picture thinking, to focus on longer term goals and aspirations.

However, the January Blues cause many to give up and it's not surprising. That glum, hum-drum feeling that can often arrive in the second or third week of January when everyone is firmly back at work with the excitement of the holidays a distant memory. It's contagious!

This is the time to find ways to reinvigorate. To remind ourselves of the energy and the thrill of being at the start of a new year. Planning ahead for the difficult days or having an inspirational reminder of the benefits of our goal, like an image, are excellent ways of keeping our resolve. Leveraging our support network and making sure we keep accountable is a powerful tool. Using these methods we can jump the toughest hurdle of the year.

Process based resolutions are best completed in small steps that are embedded in your daily life. You should build up slowly to be where you want to be. For example, instead of committing to improving the bottom line by 15% in twelve months, commit to improving team communication and product knowledge within two weeks.

Then make another goal to structure a client outreach drive, then make another goal and another and another. By the end of the year, you will have a sharpened, well communicating team that has brought fresh energy to their client base which is likely to result in an improved bottom line.

By taking this approach, the journey becomes the goal, the entire process is tighter and easier to keep on track and there are multiple wins along the way. So even if the profit target isn't achieved, you still rocked your year.

It also creates routine and once something becomes routine, your mind will start to work with you a lot more and stop trying to distract you - especially if it's aligned with your purpose.

CHANGE BASED RESOLUTIONS

For change-based resolutions, it's best to focus clearly on three things: Costs, benefits and substitutes. Stopping something that gives you powerful instant gratification like sugar when the costs are far in the future is very hard.

It's important to acknowledge the benefits you get from the habit you want to change and find substitutes that will help you. For example, replacing sweet treats with your 11am coffee with nuts and dried fruit.

It can also be helpful to break routines. If you always have a dessert after dinner, start eating a piece of fruit at the start of your meal and then going for a short walk straight after your meal instead. Stopping a bad habit often involves the release of chemicals within our bodies and it is possible to encourage the release of the same chemicals through better activities.

The first 30 days are often the toughest. It's ok to falter but it's important to have a plan or tools to keep you focused.

Use visualizations, images and support to get back on track.

In conclusion, the New Year is a time of excitement and new beginnings. It's also a time when many of us fall victim to the January blues and abandon our resolutions.

But it doesn't have to be that way. By taking time to think about our purpose, setting achievable goals that we connect with, focusing on the process, using methods to keep us motivated on our worst days, establishing a support system, taking care of ourselves and understanding the different types of resolutions and why we lose momentum, we can increase our chances of sticking to our resolutions and making progress towards our goals.

So don't let the January Blues get you down.

The year is yours for the taking. Seize it triumphantly, and imagine yourself this time next year, feeling the exaltation of a year packed with achievements - in fact, why not write a letter to your future self - it's a great way to connect with yourself and feel the power of your destiny.

Happy New Year!