Introduction
Do you make New Year’s resolutions to control your inflammatory bowel disease (IBD), but find them difficult to keep?
If so, you’re not alone. Many people who make resolutions each year find it hard to keep their resolutions over the long haul.
However, the fact that you make New Year’s resolutions gives you an advantage over people who don’t.
People who resolve to change are much more likely to make lasting positive changes, compared to people who don’t resolve to change.
When making your resolutions, it’s helpful to put them in writing. Writing them down will force you to think them through carefully. Resolutions should answer the following questions:
- “What are my goals?”
- “Where am I likely to get tripped up?”
- “How will I increase my chances of success?”
- “Why am I making these resolutions?”
Include as much detail as possible in your answers to these questions, and use wording that will make it obvious whether or not you have met your goal.
Because we know that good intentions alone are not enough, it is important to also have a strategy in place.
Having a strategy that helps you change your behavior is proven to increase your chance of success.
This year try making SMART resolutions: Specific, Measurable, Achievable, Relevant, and Time-Specific.
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What are SMART resolutions?
Is your goal specific?
It’s important to be specific about how you will achieve your goal.
“I will remember to take my medication” is not as specific as “I will use a medication diary to help me remember to take my medication at the same time(s) each day.”
Taking your medication as prescribed is the single most important way to decrease your risk of an IBD relapse.
For example, a study of people with ulcerative colitis found that 89% of those who took their medication as prescribed remained symptom-free one year later, as compared to 39% of those who did not take their medication.
In other words, if you take your medication as prescribed, you are five times more likely to stay in remission. And staying in remission not only means you’ll feel better – it also saves on the healthcare costs related to a relapse.
Is your goal measurable?
Spell out how you will measure your progress. If you can’t measure it, how will you assess your success?
For example, if you want to lose 20 pounds, a measurable goal would be to lose two pounds each week.
Measuring little successes will keep you motivated to achieve your goal.
Is your goal achievable?
If your goal is too difficult, you will have trouble achieving it and become discouraged and frustrated.
If your goal is too easy, you will not feel the necessary motivation to make changes.
Your goal should be a challenge, but not too far out of reach. If you have an “all or nothing” mentality,
you are likely to feel deprived and return to your old habits. For example: “Chocolate triggers my IBD,
so I will never eat it again” vs. “I will not eat chocolate more than once a month.”
Is your goal relevant?
Consider your current situation, including your resources and available time. Is your resolution one you truly want to accomplish?
Is it realistic to set a goal of running a marathon before the end of the year or, given your circumstances,
is it more likely that you will find the time and energy to walk for 45 minutes, four times each week?
It’s also important to set goals for yourself, not to impress others.
Is your goal time-sensitive?
Make sure your resolution includes a deadline for achieving your goal.
A time-bound goal gives you a clear, precise target to work toward.
For example: “I will schedule an appointment for my annual exam and any routine screening (e.g., colonoscopy) by March.”
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How to keep your goals on track?
Once you’ve clarified your goals, it’s important to develop an action plan. As the expression goes: If you fail to plan, plan to fail.
An important step while planning involves predicting potential obstacles and setbacks to achieving your goal and having a strategy in place for dealing with them.
For instance, if you know that remembering to take your medication is more difficult when you’re not having a flare-up, make using the medication diary a daily priority.
In fact, it might be helpful to link taking your medication to other things you do every day, like brushing your teeth or eating your lunch.
Other strategies for remembering your medication include using pill boxes to organize daily doses,
keeping your medication visible (on the counter instead of in a drawer), and using electronics to your advantage.
Consider programming your watch, cell phone, or computer to remind you when it’s time for your medication.
Go public
Don’t keep your resolutions a secret. People who go public with their resolutions set themselves up for success.
Share them with friends and family who are likely to support your efforts.
Ideally, find a friend with a similar goal, so you can help motivate each other.
Reward yourself
Celebrate your successes, even small ones. Treat yourself to something you enjoy that doesn’t interfere with your goal.
If you have kept up with your exercise program for six weeks, treat yourself to a massage or some other reward.
When you lose 10 pounds, treat yourself to a new shirt or pair of pants.
Be flexible
While it’s important to have clear goals, it’s equally important to periodically reevaluate your resolution and plans.
Sometimes it’s necessary to tweak or modify your original goals. Perhaps your goals were too lofty and unrealistic.
Or maybe you’ve learned something about yourself along the way that gives you more insight into your best shot at success.
Making adjustments isn’t evidence that you have failed; in fact, quite the opposite.
It shows that you have the insight and determination to continue on the path you have started down,
with a few minor changes that will increase your chances of success down the road.
Persistence pays off. According to research, only 40% of people achieve their resolution on their first try.
The rest try several times. In fact, for 17% of people who make New Year’s resolutions,
it takes more than six attempts before they finally succeed.
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Conclusion
Because the holidays are typically times of indulgence and busy schedules, many people look forward to a new start in January,
when they are eager to make positive changes in their lives. But remember that there is nothing magical about January 1.
In a study focusing on health-related resolutions, only 65% of subjects made their resolutions between December 28 and New Year’s Day.
The rest made resolutions as early as May and as late as the end of January. It’s never too late, especially when you have a chronic disease like IBD.
Sticking with your resolutions and attaining your goals is well within reach, now that you are equipped with a SMART strategy.
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