NEW YEARS RESOLUTIONS A New Year's Resolution is a commitment that an individual makes to a project or the reforming of a habit, often

a lifestyle change that is generally interpreted as advantageous. The name comes from the fact that these commitments normally go into effect on New Year's Day and remain until fulfilled or abandoned. More sociocentric examples include resolutions to donate to the poor more often, to become more assertive, or to become more economically or environmentally responsible. Most Popular Goals

Lose ____________ Pay Off ____________ ____________ Money Get a Better ____________ Get ____________ Eat ____________ Get a Better ____________

Drink less ____________ ____________ Smoking ____________ Stress ____________ a Trip ____________ to Help Others Be Less ____________

Success Rate Recent research shows that while 52% of participants in a Resolution study were confident of success with their goals, only 12% actually achieved their goals. Men achieved their goal 22% more often when they engaged in goal setting, a system where small measurable goals are used (lose a pound a week, instead of saying "lose weight"), while women succeeded 10% more when they made their goals public and got support from their friends. The History of New Year's Resolutions The tradition of the New Year's Resolutions goes all the way back to 153 B.C. Janus, a mythical king of early Rome was placed at the head of the calendar. With two faces, Janus could look back on past events and forward to the future. Janus became the ancient symbol for resolutions and many Romans looked for forgiveness from their enemies and also exchanged gifts before the beginning of each year. The New Year has not always begun on January 1, and it doesn't begin on that date everywhere today. It begins on that date only for cultures that use a 365-day solar calendar. January 1 became the beginning of the New Year in 46 B.C., when Julius Caesar developed a calendar that would more accurately reflect the seasons than previous calendars had. The Romans named the first month of the year after Janus, the god of beginnings and the guardian of doors and entrances. He was always depicted with two faces, one on the front of his head and one on the back. Thus he could look backward and forward at the same time. At midnight on December 31, the Romans imagined Janus looking back at the old year and forward to the new. The Romans began a tradition of

exchanging gifts on New Year's Eve by giving one another branches from sacred trees for good fortune. Later, nuts or coins imprinted with the god Janus became more common New Year's gifts. In the Middle Ages, Christians changed New Year's Day to December 25, the birth of Jesus. Then they changed it to March 25, a holiday called the Annunciation. In the sixteenth century, Pope Gregory XIII revised the Julian calendar, and the celebration of the New Year was returned to January 1. The Julian and Gregorian calendars are solar calendars. Some cultures have lunar calendars, however. A year in a lunar calendar is less than 365 days because the months are based on the phases of the moon. The Chinese use a lunar calendar. Their new year begins at the time of the first full moon (over the Far East) after the sun enters Aquarius- sometime between January 19 and February 21. Although the date for New Year's Day is not the same in every culture, it is always a time for celebration and for customs to ensure good luck in the coming year. NEW YEAR'S RESOLUTIONS GUIDE Complete the guide with the words in the box. There are two words which you do not have to use EFFORTLESSLY, AVAILABILITY, AROUND, OVEREATING, HOPPING, FOCUS, MEASURABLE, FORWARD, ACCOMPLISH, DERAILED, PITFALLS, STUBBORN, TICKS, ONCE, FITNESS, DISTINGUISH It's that time of year again when many people resolve to improve their health. The problem is that most good intentions get _____________ (1) within a few weeks. Make this year the year you make good on your New Year's resolutions. This New Year's guide, which features advice from University of Maryland Medical System experts, should help. Whether your goal is to lose weight, exercise regularly or stop smoking, use this guide to maintain your motivation and avoid common _____________ (2). Where to Begin: Expert Advice on Maintaining Resolutions Bad habits that keep you from optimal health such as smoking, drinking or _____________ (3) don't have to follow you into the New Year. You must prepare yourself psychologically, however, if you don't want them hanging around for another 12 months. Experts agree that no matter how _____________ (4) a habit you've developed, there are ways to break negative patterns and keep healthy resolutions throughout the New Year. The trick is to keep everything in perspective. "Focus on realistic goals with _____________ (5) results," said Jill RachBeisel, M.D., director of community psychiatry at the University of Maryland Medical Center and an associate professor of psychiatry at the University of Maryland School of Medicine. "You need to break things down into small steps that you can manage."

For example, RachBeisel said that instead of trying to lose 50 pounds, _____________ (6) on losing five pounds at a time. And instead of trying to lose five pounds a week, concentrate on losing a pound a week. "Create bite-sized jobs for yourself that you'll be able to _____________ (7)," said RachBeisel. "If your goal is too big, you'll feel defeated before you even get started." When deciding on your New Year's resolutions, it is easy to get swept up in hopeful yearning. As the clock _____________ (8) away the final minutes of the old year, the excitement of it all can be intoxicating. You believe you'll be able to tackle your goals _____________ (9). But after the rush of New Year's celebration fades and reality sets in, your ambitions can _____________ (10) again seem insurmountable. According to Hinda Dubin, M.D., a clinical assistant professor of psychiatry at the University of Maryland School of Medicine and psychiatrist at the University of Maryland Medical Center, the key to achieving even your most lofty goals is to get started immediately. "Action precedes motivation, not the other way _____________ (11)," said Dubin. "People often think that they should wait until they are motivated to start doing something good for themselves. They'll say, 'I'll start that diet or _____________ (12) program when I'm really well rested and have a lot of energy'. But it doesn't work that way." Dubin said that instead of waiting for inspiration to act on your goals, you need to take action first and inspiration will follow. Your initial action doesn't have to be anything big. Just by putting on your sneakers and _____________ (13) on the treadmill for 10 minutes, you will make that energy you are "waiting" for materialize. "Once you initiate an action -- the smallest of actions -- you pick up momentum and you'll realize 'hey, this isn't so bad' and it will be a lot easier to keep moving _____________ (14), and to stay motivated," Dubin said. Expert Advice UM experts offer these additional tips to help you reach your goals. Complete the following seven tips with their corresponding headings. Of the nine headings given in the box, there are two that you do not have to use. Don't keep yourself your resolutions to View setbacks growth as lessons for

Avoid perfectionist thinking Reach your possible. goals as soon as

Fine-tune your spirituality

Don't make absolute resolutions Take baby steps Help others with their resolutions Give them some meaning

________________________________. While we certainly always want to better ourselves, it is healthier to think in positive terms than it is to focus on how much we fall short of our aspirations. In other words, students should view the grade of an A- as better than a B, rather than not as good as an A.

________________________________. Mistakes can be and usually are opportunities for learning. If you fall short of your goals, ask yourself what kept you from achieving them and then try to make corrections. People who like to sail understand this navigational concept. You almost never go directly from point A to point B. You set a course and periodically take readings of your position then make adjustments as you go along.

________________________________. Keep them realistic. For example, Dubin suggests that instead of saying you won't yell at your kids anymore, resolve to yell at them less often.

________________________________. Tell someone you trust about your resolutions. Dubin said that it helps to share your goals with friends, who can gently nudge you in the right direction when you veer off course.

________________________________. According to RachBeisel, people sometimes make goals that aren't necessarily meaningful to them. Your goal should be something you really desire to change or achieve, not something that society says is good for you to do or your family members would like to see you do. If you don't have strong, internal motivation within yourself, you won't be successful.

________________________________. Set realistic goals that are attainable and then take small steps that are likely to be met with success toward those goals. Don't try to lose 10 pounds in a week or quit smoking cold turkey with no preparation. Instead, try joining a weight loss program and try to lose a pound a week, or join a smoking cessation group.

________________________________. Dubin said that it is important to add a spiritual dimension to your goals. For example, if one of your goals is to get fit, you may also resolve to get outdoors more often instead of going to the gym. Time outside will help you get in balance with nature, and will honour both the physical and spiritual sides of yourself.

NEW YEARS RESOLUTIONS A New Year's Resolution is a commitment that an individual makes to a project or the reforming of a habit, often a lifestyle change that is generally interpreted as advantageous. The name comes from the fact that these commitments normally go into effect on New Year's Day and remain until fulfilled or abandoned. More socio-centric examples include resolutions to donate to the poor more often, to become more assertive, or to become more economically or environmentally responsible. Most Popular Goals

Lose Weight Pay Off Debt/s Save Money Get a Better Job Get Fit Eat Right Get a Better Education Drink less Alcohol Quit Smoking Reduce Stress Take a Trip Volunteer to Help Others Be Less Grumpy

Success Rate Recent research shows that while 52% of participants in a Resolution study were confident of success with their goals, only 12% actually achieved their goals. Men achieved their goal 22% more often when they engaged in goal setting, a system where small measurable goals are used (lose a pound a week, instead of saying "lose weight"), while women succeeded 10% more when they made their goals public and got support from their friends.

The History of New Year's Resolutions The tradition of the New Year's Resolutions goes all the way back to 153 B.C. Janus, a mythical king of early Rome was placed at the head of the calendar. With two faces, Janus could look back on past events and forward to the future. Janus became the ancient symbol for resolutions and many Romans looked for forgiveness from their enemies and also exchanged gifts before the beginning of each year. The New Year has not always begun on January 1, and it doesn't begin on that date everywhere today. It begins on that date only for cultures that use a 365-day solar calendar. January 1 became the beginning of the New Year in 46 B.C., when Julius Caesar developed a calendar that would more accurately reflect the seasons than previous calendars had. The Romans named the first month of the year after Janus, the god of beginnings and the guardian of doors and entrances. He was always depicted with two faces, one on the front of his head and one on the back. Thus he could look backward and forward at the same time. At midnight on December 31, the Romans imagined Janus looking back at the old year and forward to the new. The Romans began a tradition of exchanging gifts on New Year's Eve by

giving one another branches from sacred trees for good fortune. Later, nuts or coins imprinted with the god Janus became more common New Year's gifts. In the Middle Ages, Christians changed New Year's Day to December 25, the birth of Jesus. Then they changed it to March 25, a holiday called the Annunciation. In the sixteenth century, Pope Gregory XIII revised the Julian calendar, and the celebration of the New Year was returned to January 1. The Julian and Gregorian calendars are solar calendars. Some cultures have lunar calendars, however. A year in a lunar calendar is less than 365 days because the months are based on the phases of the moon. The Chinese use a lunar calendar. Their new year begins at the time of the first full moon (over the Far East) after the sun enters Aquariussometime between January 19 and February 21. Although the date for New Year's Day is not the same in every culture, it is always a time for celebration and for customs to ensure good luck in the coming year. NEW YEAR'S RESOLUTIONS GUIDE It's that time of year again when many people resolve to improve their health. The problem is that most good intentions get derailed within a few weeks. Make this year the year you make good on your New Year's resolutions. This New Year's guide, which features advice from University of Maryland Medical System experts, should help. Whether your goal is to lose weight, exercise regularly or stop smoking, use this guide to maintain your motivation and avoid common pitfalls. Where to Begin: Expert Advice on Maintaining Resolutions Bad habits that keep you from optimal health such as smoking, drinking or overeating don't have to follow you into the New Year. You must prepare yourself psychologically, however, if you don't want them hanging around for another 12 months. Experts agree that no matter how stubborn a habit you've developed, there are ways to break negative patterns and keep healthy resolutions throughout the New Year. The trick is to keep everything in perspective. "Focus on realistic goals with measurable results," said Jill RachBeisel, M.D., director of community psychiatry at the University of Maryland Medical Center and an associate professor of psychiatry at the University of Maryland School of Medicine. "You need to break things down into small steps that you can manage." For example, RachBeisel said that instead of trying to lose 50 pounds, focus on losing five pounds at a time. And instead of trying to lose five pounds a week, focus on losing a pound a week. "Create bite-sized jobs for yourself that you'll be able to accomplish," said RachBeisel. "If your goal is too big, you'll feel defeated before you even get started."

When deciding on your New Year's resolutions, it is easy to get swept up in hopeful yearning. As the clock ticks away the final minutes of the old year, the excitement of it all can be intoxicating. You believe you'll be able to tackle your goals effortlessly. But after the rush of New Year's celebration fades and reality sets in, your ambitions can once again seem insurmountable. According to Hinda Dubin, M.D., a clinical assistant professor of psychiatry at the University of Maryland School of Medicine and psychiatrist at the University of Maryland Medical Center, the key to achieving even your most lofty goals is to get started immediately. "Action precedes motivation, not the other way around," said Dubin. "People often think that they should wait until they are motivated to start doing something good for themselves. They'll say, 'I'll start that diet or fitness program when I'm really well rested and have a lot of energy'. But it doesn't work that way." Dubin said that instead of waiting for inspiration to act on your goals, you need to take action first and inspiration will follow. Your initial action doesn't have to be anything big. Just by putting on your sneakers and hopping on the treadmill for 10 minutes, you will make that energy you are "waiting" for materialize. "Once you initiate an action -- the smallest of actions -- you pick up momentum and you'll realize 'hey, this isn't so bad' and it will be a lot easier to keep moving forward, and to stay motivated," Dubin said. Expert Advice UM experts offer these additional tips to help you reach your goals:

Avoid perfectionist thinking. While we certainly always want to better ourselves, it

is healthier to think in positive terms than it is to focus on how much we fall short of our aspirations. In other words, students should view the grade of an A- as better than a B, rather than not as good as an A.

View setbacks as lessons for growth. Mistakes can be and usually are

opportunities for learning. If you fall short of your goals, ask yourself what kept you from achieving them and then try to make corrections. People who like to sail understand this navigational concept. You almost never go directly from point A to point B. You set a course and periodically take readings of your position then make adjustments as you go along.

Don't make absolute resolutions. Keep them realistic. For example, Dubin

suggests that instead of saying you won't yell at your kids anymore, resolve to yell at them less often.

Don't keep your resolutions to yourself. Tell someone you trust about your

resolutions. Dubin said that it helps to share your goals with friends, who can gently nudge you in the right direction when you veer off course.

Give them some meaning. According to RachBeisel, people sometimes make goals

that aren't necessarily meaningful to them. Your goal should be something you really desire to change or achieve, not something that society says is good for you to do or your family members would like to see you do. If you don't have strong, internal motivation within yourself, you won't be successful.

Take baby steps. Set realistic goals that are attainable and then take small steps

that are likely to be met with success toward those goals. Don't try to lose 10 pounds in a week or quit smoking cold turkey with no preparation. Instead, try joining a weight loss program and try to lose a pound a week, or join a smoking cessation group.

Fine-tune your spirituality. Dubin said that it is important to add a spiritual

dimension to your goals. For example, if one of your goals is to get fit, you may also resolve to get outdoors more often instead of going to the gym. Time outside will help you get in balance with nature, and will honour both the physical and spiritual sides of yourself.