Dec 30, 2001 (United Press International via COMTEX) --
Frustrated by smoking, over-eating and lack of exercise, many have vowed this week to change their behavior as of the first of the New Year. But, if the past is any predictor, the treadmill will soon sit unused, the dietitian's phone calls will go unanswered and the cigarette runs to the gas station will gradually increase.
"Take credit for success when you achieve a resolution, but it is a mistake to blame yourself if you fail," said Alan Marlatt, a researcher on resolutions and professor of psychology at the University of Washington in Seattle. "Instead, look at the barriers that were in your way. See how you can do better the next time and figure out a better plan to succeed."
According to Marlatt's research, 40 percent of those who achieve the top goal on their list of New Year's resolutions do so on the first try. Others often try again, with 17 percent eventually succeeding after as many as six attempts.
In his group of subjects, Marlatt found that more people made resolutions to start or increase a behavior --222-- than to eliminate or decrease a behavior -- only 42. Of those studied 65 percent made their resolutions between Dec. 28 and New Year's Day. The others made pledges that they considered to be New Year's resolutions as early as the previous May and as late as the end of January.
To be successful with personal resolutions, said Marlatt -- who has studied the subject for more than 20 years -- have a strong initial commitment to make a change.
He also suggested having coping strategies to deal with problems that will come up and keeping track of your progress. The more monitoring you do and feedback you get, the better you will do, Marlatt asserted.
Ingredients for resolution failure, he added, include:
 | Not thinking about making resolutions until the last minute. |
| Reacting on New Year's Eve and making your resolutions based on what'sbothering you or what is on your mind at that time. |
| Framing your resolutions as absolutes by saying, "I will never do X again." |
"You do get to try again and can make behavior changes throughout the year, not only at New Year's," Marlatt added.
One of the most important secrets to keeping those New Year's resolutions is to take the process of change one day at a time. "If you can do just a little bit to get going, soon you'll feel the positive effects of the change," said Dr. Saundra Gilfillan, a Dallas psychiatrist. "And that little bit of change can lead to long-term healthy habits that last far beyond New Year's Day."
(Reported by Bruce Sylvester from West Palm Beach, Fla.)
Copyright 2001 by United Press International.