Small Steps Vs. New Year’s Resolutions

Every January, millions of us commit to better ourselves. We embark into the new year with optimism and resolve. Dedicated to our cause and confident in our strength of will, we step into new frontiers of personal growth with graceful sure-footedness. Whether it’s changing unhealthy habits or establishing positive routines, our New Year’s resolutions glow with our noble intentions. And, as expected, we reach and exceed our goals without strain or difficulty, each and every year…

Or, we make a few broad resolutions, go to the gym twice, and create a new February resolution to try again in 11 months. In fact, roughly 80% of us abandon our New Year’s resolution by mid-February.¹ Resolutions are just much easier to make than to keep.

For people in recovery, that gap matters even more. Individuals in recovery are typically encouraged to take one day at a time, and looking too far into the future can be overwhelming. But that doesn’t mean you shouldn’t set goals, which are really what New Year’s resolutions are: goals we set for the year ahead. Done correctly, they can motivate us. Executed poorly, they can fill us with dread, apprehension, and anxiety. If your goal this year is sobriety, find a treatment center to take the first step.

Why Big Resolutions Often Fail

In many cases, the problem with our resolutions is their sweeping mandates, such as quitting smoking or losing weight. Making huge lifestyle changes is not easy, and one pitfall may be the “matter over mind” attitude towards resolutions. When we resolve to lose weight or stop smoking, we set the goal without considering the necessary mindset or a strategy to achieve it. Drastic resolutions can also quickly feel overwhelming.

The secret to making lasting changes may be to adopt a more incremental way of thinking, allowing our minds (and emotions) the time to evolve along with our new, unfamiliar, and sometimes challenging routines. To help ensure we stick to resolutions or positive lifestyle changes, here are six ways to think small.

1. Do Some Extensive Planning

It takes a bit of planning to achieve any goal, especially a major lifestyle change. Write down your particular goal and the small steps necessary to achieve it. By creating a game plan, you’re more prepared for inevitable obstacles and challenges. Listing the underlying reasons for your resolution may also be helpful. In essence, planning helps to tangibly pinpoint the “how” and the “why,” offering both navigation and motivation.

2. Keep a Sharp Focus

We often conceive of resolutions in broad strokes (i.e., lose weight, quit smoking, etc.). However, according to the American Psychological Association, focusing on smaller, more attainable goals is far more effective for sustaining behavioral changes.² Instead of weight loss as a resolution, set a goal to walk or run three times a week. An abstract goal doesn’t lend itself to effective routine planning or mindful accountability. After all, your small goals can evolve into more challenging goals as you progress.

Consider a friend in recovery who wants to run a half marathon next year but hasn’t run one in 11 years. His first step is signing up for a race a few months down the road, because sometimes just signing up is motivation enough to start training. Instead of jumping into an intimidating training plan, he’s going to reach out to a few friends who run and set up a weekly group run, then gradually increase his mileage until he’s ready for the race. Big things get done one step at a time.

3. Take It One Day at a Time

In recovery, the goal is sustained sobriety, and the method is focusing on one day, sometimes even one hour, at a time. The same approach works for any resolution. If you want to try something new, like learning a new hobby, do one thing that supports that goal today and that’s it. Tomorrow is a whole new day to repeat the process.

4. Celebrate Small Wins

In recovery, you work every day to stay sober. You’re never expected to be perfect, and you should acknowledge and celebrate the small victories, like not drinking each day. Your resolution should work the same way. If you want to lose 10 pounds, celebrate when you hit the halfway mark and shed 5 pounds. Reward your progress by buying yourself a little something or spending uninterrupted time doing something you love. Positive self-talk and healthy rewards like these support your mental health and can help you succeed in meeting your goal.

5. Accept Setbacks and Be Kind to Yourself

Habits are hard to break (and to create). Some studies indicate that it takes over two months to create a new habit, while you may’ve spent years developing unhealthy ones.³ Point being, sneaking a cigarette or missing a gym day isn’t failure; it’s human. Setbacks will happen. You may temporarily injure yourself while training for a race, put on a few pounds on vacation, or give in to the temptation to have a drink when you’re on the road for work.

When you encounter a setback, be kind to yourself and view it as a learning opportunity. What triggered it? Could you have planned better? In recovery, it’s also important to take responsibility for mistakes. Once you’ve answered your questions, adapt, pick up where you left off, and move forward instead of beating yourself up.

6. Find Support

Support offers accountability, motivation, and camaraderie. Making lifestyle changes is hard enough, but there’s no reason to fly solo. You’re more likely to follow through on something when others encourage you to do so. Whether it’s finding a gym buddy or joining a smoking cessation group, there’s surely someone who shares your particular goal. Try making a resolution that your spouse, friend, or healthcare professional supports, and share it with friends and family to incorporate your goal into daily life. If you resolve to move your body more, get a workout partner who will hold you accountable.

Small Steps in Addiction Recovery

These goal-setting strategies are also applicable in addiction recovery. By creating a clear plan, focusing on small goals, accepting setbacks, and finding support, we’re better equipped to sustain healthy and sober lifestyles. Perhaps the most significant benefit of setting goals in recovery is that they can help you work toward a healthy goal that keeps you substance-free. Like resolutions in mid-February, a commitment to achieve sobriety can dissipate with time, no matter how unshakable our resolve. However, with a clear plan and a dedicated support system, sustaining and thriving in recovery is more achievable with each small step.

If your New Year’s resolution is to achieve sobriety, your first step may be to seek treatment. If you or someone you love is struggling in recovery, frequently relapsing or experiencing uncontrolled substance use, American Addiction Centers can help. We operate treatment centers throughout the United States and can help you overcome addiction.

Even if you’re not yet ready to talk to someone, you can receive text support 24/7.