1)Why do many New Year's resolutions fail?
"Many things come into play. An important pitfall is giving up too quickly after a slip-up. Thinking 'It's already ruined, forget it. I smoked a cigarette, might as well finish the whole pack.' Another risk is not having a well-thought-out plan, making it difficult to resist temptations. Think of lounging on the couch with a bag of chips, relaxing with a glass of wine, or barbecuing with neighbors."
"Another factor is that many people are not intrinsically motivated: the doctor or partner may feel they should change, but they themselves do not. Extrinsic motivation generally does not lead to lasting behavior change. So, consider: 'What am I intrinsically motivated for?' If you don't like the gym, try mountain biking in nature or dancing, if that suits you."
2)What should a good resolution include?
"I advise, first of all, to change your behavior in small steps. For example, don't completely overhaul your diet at once. You can sustain that for a while, but not for the rest of your life. So, don't follow the latest diet fad: it takes a lot of energy and is a waste. Invest that energy in changing your lifestyle habits."
"Furthermore, good preparation is the key to success. People often set a performance goal in mind: 'I want to lose so many kilos or run 5 kilometers.' But that comes with behavioral goals: 'What will I do to achieve that goal?' and learning goals: 'What do I need to learn to put that into practice?' Make your goal very concrete: 'What, where, how, and when will I implement the intention I have?' For example: 'When I come home from work tomorrow, I'll immediately put on my workout clothes and go for a run,' instead of the general intention: 'I'll run 5 kilometers.'
"And don't forget your skills. Look up information on healthy eating and cooking, and be willing to say 'no' at parties. Are you participating in Dry January? Know the alternatives to alcohol. A common pitfall is that people only resolve not to do something anymore, instead of thinking about what they will do. What will you drink at that party instead of alcohol? Remember: drinking and smoking fulfill a certain need, for relaxation, stress relief, or 'socializing,' for example. So, investigate what need is behind it and how you can fulfill it differently."
3)How do you deal with resistance from your surroundings?
"If you are faced with resistance from others, it is often too late to come up with a good response. So, prepare well: 'What difficult situations will I encounter, and what will I do and say?' Sometimes that means avoiding a situation, sometimes it's seeking distraction, and other times it's having a ready answer: 'I'll come along, but I won't drink.' Write down in advance: 'What if?' And practice in advance with someone who challenges you."
4) How long does it take for behavior change to occur?
"There are all sorts of numbers circulating, for example, that it takes thirty days. The reality is much more nuanced. How long it takes depends on your motivation, the complexity of the behavior, and how often the behavior occurs: if it's something you do once a day, it will become a habit less quickly than if you do it five times a day. But generally, you can say that behavior becomes a habit within a few weeks to several months."
5) How do you bounce back from a setback?
"Don't think 'forget it' at the first slip-up. Realize beforehand that it's part of the process, and you're not the only one struggling. It's not about doing everything flawlessly. Investigate: 'Where did it go wrong? Was I stressed? Did I work too long without eating? What can I do to prevent that next time?' See it as a learning moment. When a child learns to ride a bike for the first time and falls off, you don't say, 'Well, forget it, you're not going to learn to ride a bike.' You say, 'Cheer up, you're doing great, keep going.' You should say that to yourself too."
6) Should the government do more to promote a healthy lifestyle?
"Among scientists, there is a consensus that the government should do more to make the food environment less obesogenic. For example, no snack bars next to a school, less advertising targeted at children, or lower prices on vegetables and fruits. This helps sustain healthy behavior. The world around us has become much more tempting in recent decades, making it harder to eat healthily or lose weight. Policies to discourage smoking have worked well, but regarding food, the adage is still that individuals are responsible for their own behavior."
"At the same time, policy is not the holy grail; there is no holy grail in lifestyle and behavior change. All measures together must bring about change. The good news is: it gets easier with time. I always say: healthy behavior thrives on routines. So, if you repeat something often enough at the same time and in the same way, it becomes a habit. And automatic behavior requires less energy. But you have to thaw that automatic habit first and tinker with it."