Contributed by therapist Diana Bonus
Have you ever noticed that you can’t spell the word challenge without change? Sometimes the purpose of a challenge is to dispute, to question formally, or to call out to duel. When thought about in those terms, the end result is likely some sort of change, or a compromise, at the very least. When thinking about a New Year’s resolution, do you think challenge or change? According to Merriam-Webster, some synonyms for resolution include tenacity, courage, and spirit. Challenge or change doesn’t necessarily fit the definition of resolution, however, rarely does lasting change occur without tenacity and spirit, and often times we need courage to even get started.
Many times, the New Year rolls around and we list our resolutions: lose weight, exercise more, eat healthier, drink more water, spend less, limit screen time, get more/better sleep, etc. We start out in a flurry of spirit, vowing to make this year better than the last, and by January 12, we are so tired, hungry, worn out, and frustrated, we throw our hands in the air, say “we gave it our best,” and resolve to not let the guilt bother us. Sound familiar?
One school of thought is that it takes 21 days to create a habit. Recent research shows that it’s actually more like 66 days. No wonder we have difficulty attaining our New Year’s resolutions! What if lasting resolution, lasting change was actually attainable? What if lasting resolution and change didn’t require a steel mindset and an all or nothing approach? What if the only challenge was to identify the first step? That’s right, the first step.
If your New Year’s resolution is to get more sleep, start by going to bed 15 minutes earlier. When this has become a habit (in 66 days), go to bed 15 minutes earlier. If your New Year’s resolution is to spend less, buy one less coffee a week for 9 weeks (approximately 66 days) and then stop buying coffee another morning or bring your lunch one day a week. When you institute 1 small change at a time, over time, it becomes habit, is easier to maintain, brings you closer to your goal, and is truly successful! New Year’s resolution attained? Maybe not yet. Change occurring? Definitely!
So I ask you now, are you up for the challenge? Can you spell the word challenge without change?