NEW YEAR’S 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 ____________ • Drink less ____________

• Pay Off ____________
• ____________ Money
• Get a Better ____________
• Get ____________
• Eat ____________
• Get a Better ____________
• ____________ 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 your resolutions to View setbacks as lessons for

yourself growth
Avoid perfectionist thinking Fine-tune your spirituality
Reach your goals as soon as
possible.
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 YEAR’S 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 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

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.