Wendel Abel - I AM WHAT I THINK"I WANT to lose weight this year," reports Mary.
Harold has been smoking for the past 20 years, he said: "My resolution for 2004 is to stop smoking."
Elizabeth, a 23-year-old computer analyst remarked, "I want to save more."
"My career is a priority this year. I want to start university," commented Kay.
What do these individuals have in common? They have all made resolutions but they don't know how to keep them? They have not made any definite plans and they are all at risk of failing this year.
Here are a few suggestions to go about making our resolutions this year.
Step 1 - List your goals
Your goals are what you are trying to accomplish and it is the aim of action. Goals give direction and purpose. Goals should be specific and measurable. It is important that the goals are realistic and achievable. If your goals are too hard or impossible you may become discouraged and are likely to abandon them. The individuals cited above now restate their goals.
Mary I want to lose 10kg by the end of the year.
Harold I want to reduce the number of cigarettes I smoke from 40 to 20 per day.
Kay I want to take and pass two subjects in evening school this year.
It is important that the goals are realistic. Your circumstances are different from others and so you may not be able to set and achieve the goals your friends have set for themselves.
Harold has decided to reduce the number of cigarettes he smokes from 40 to 20. He has decided to go about his goals in stages. Kay is a single parent with three kids, she knows she will not be able to start university this year but she has decided to start evening school and she will be doing two subjects this year.
Step 2 List the specific activities that you propose to carry out
The activities are the specific things you intend to do to achieve your goals. Several activities might not be necessary to achieve a single goal. Remember variety is also the spice of life. Write a list of the activities you intend to carry out to achieve your goals. You may want to list the general activities and then the specific activities. It may be useful to do some research, discuss with other persons who have achieved these goals or seek professional advice in doing this.
Step 3 Review periodically
It is important that you review your performance periodically, whether on a monthly basis or every three months. This helps you to monitor how well you are doing and may indicate the need to review the activities you are using to achieve your goals.
Step 4 Reward yourself
Reward yourself periodically as you achieve your goals in a stepwise manner.
Step 5 Construct a resolution table
(Please see table at right)
Place your table in a location where you will see it regularly.
Dr. Wendel Abel is a Consultant Psychiatrist and Senior Lecturer, University of the West Indies.
