Are New Year's Resolutions actually helpful? In this blog we explore why resolutions may fall short and introduce a more effective approach - Acceptance and Commitment Therapy (ACT).
As we embark on a new year many of us embrace the tradition of making New Year’s resolutions. Repeatedly, we find ourselves revisiting the same list of resolutions year after year in an effort for self-improvement. While the intention behind setting resolutions is positive, this common approach may not always be the most helpful in fostering a positive mindset and overall mental health. As an effective alternative we'd like to introduce the principles of Acceptance and Commitment Therapy (ACT).
The Downsides of New Year's Resolutions
1. Perfectionism & Rigid Standards
Traditional resolutions often come with rigid standards and an inherent desire for perfection. This all-or-nothing mindset can set individuals up for disappointment and self-criticism when faced with inevitable setbacks, especially when these same resolutions are often revisited time and time again.
2. Short-Term Focus
Resolutions typically target specific behaviors or outcomes, emphasizing short-term goals. This narrow focus may overlook the deeper, underlying issues that may need more thoughtful attention and exploration.
3. External Validation
Often resolutions can be driven by external expectations or societal pressures, rather than authentic personal desires. Seeking validation from external sources can lead to a sense of emptiness, as these goals may not align with one's true values. It is also common that the drive to achieve these goals can diminish when there is a lack of alignment with your core values.
Exploring Acceptance and Commitment Therapy (ACT)
1. Mindfulness and Acceptance
ACT encourages mindfulness and acceptance of the present moment, fostering a non-judgmental awareness of thoughts and emotions. Instead of fighting unwanted thoughts and feelings, ACT practices making space to experience and observe these unpleasant emotions. Recognising that thoughts are just thoughts rather than facts allows you to take a step back and not be consumed by them. This is often referred to as “cognitive defusion”.
2. Identifying Values
Rather than focusing on specific outcomes, ACT encourages you to identify and clarify your core values. Understanding what truly matters to you can guide you in a way that aligns with your authentic self. Values help you to steer your behaviors towards what is meaningful to you and allows you to recognise and adjust when your behaviours are mis-aligned with your values. In ACT this is referred to as making “Towards Moves” and “Away Moves”.
3. Setting Meaningful Intentions
Rather than setting rigid goals, ACT suggests establishing meaningful intentions. Intentions are flexible, allowing for adjustments as circumstances change. This approach fosters a sense of adaptability, resilience and compassion in the face of challenges.
4. Building Psychological Flexibility
ACT emphasises building psychological flexibility—the ability to adapt to various situations without losing sight of your values. This skill is particularly valuable in navigating life's uncertainties and challenges.
Tips for Approaching the New Year with ACT
1. Cultivate Self-Compassion
Practice self-compassion by acknowledging that setbacks are a natural part of life. Treat yourself with the same kindness you would offer a friend facing similar challenges.
2. Start Small
Rather than overwhelming yourself with grand resolutions, start with small, manageable changes. Celebrate each step forward, no matter how modest, recognizing that progress is a continuous journey.
3. Focus on the Process, Not Just the Outcome
Shift your focus from achieving specific outcomes to engaging in a process of growth and self-discovery. Embrace the journey, allowing room for learning and development. Keep your focus on the present moment and less don’t get caught up in what has happened in the past or what may happen in the future.
4. Seek Professional Support
If you're new to therapy, consider reaching out to a mental health professional. Psychologists trained in ACT can provide valuable guidance and support. With the start of the new year we suggest booking a GP appointment to discuss your mental health needs. Click here for a guide to obtaining a Mental Health Care Plan from your GP.
With the new year consider a shift away from setting resolutions. Start your journey of self-discovery that goes beyond short-term goals, fostering lasting positive change in your life. To get started with a session to explore Acceptance and Commitment Therapy (ACT), request an appointment today with one of our Psychologists.
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