As the New Year approaches, many of us are drawn to the idea of starting fresh and making resolutions for positive change. However, traditional New Year's resolutions often focus on specific outcomes, setting us up for potential disappointment and loss of momentum.  

In this blog, using principles from Acceptance Commitment Therapy (ACT), and evidence-based psychotherapy, we will explore the power of a values-based approach to personal growth, shifting our focus from external achievements to internal fulfillment. In the context of depression and anxiety, ACT encourages individuals to foster a willingness to make space for unpleasant or painful thoughts, emotions, memories, and other internal private experiences rather than avoiding or suppressing them. Additionally, ACT emphasizes committed action, encouraging individuals to align their behavior with their core values despite the presence of anxiety or depressive symptoms.  

The Pitfalls of Outcome-Based Resolutions:

Typically, New Year's resolutions revolve around specific outcomes such as losing weight, earning more money, or achieving career milestones. While these goals may seem motivating at first, they often lead to a short-lived burst of enthusiasm followed by a gradual decline in motivation. Comparisons and societal expectations can significantly influence our perception of ourselves and our goals. The pressure to conform to societal standards can lead to negative self-talk, low self-esteem, and feelings of hopelessness. When our actions lack a deeper connection to what truly matters to us, it becomes challenging to sustain the effort required to achieve these goals.  

Clarify Your Values:  

Instead of setting outcome-based resolutions, consider adopting a values-based approach to the New Year, New You journey. Brene Brown offers a List of Values which can be a great place to start: Dare to Lead | List of Values - Brené Brown (brenebrown.com)

Undoubtedly many of the values listed will resonate with you but start to think about which 3-5 stand out as the transformative values you’d like to embody for 2024. Russ Harris, MD an ACT practitioner, teacher and author says “Our values are like the continents on a globe of the world. No matter how fast you spin that globe, you can never see all the continents at once; there are always some at the front, some at the back. From moment to moment, you get to choose”.  Creating process-based goals that infuse these chosen values and focus on the current daily choices available to us can create a foundation for sustainable and meaningful change.

Outcome-Based Versus Process Based Goals:  

Outcome-Based Goal: I will lose 10 pounds.

• Focus: The primary focus of this goal is on the end result – shedding a specific amount of weight.
• Motivation: The goal is motivated by beliefs that one’s current weight is not acceptable or feelings of shame or insecurity. This motivation may dwindle if progress is slow or if the goal is not achieved within the desired timeframe. It's dependent on external validation.
• Potential Issues: This goal might lead to unhealthy behaviors such as crash dieting or excessive exercise, potentially jeopardizing overall well-being.
• Measurement: Success or failure is often determined solely by the number on the scale, which may not reflect overall health.

Process-Based Goal: I will fuel my body with nutritious food; I will pay attention to my body’s cues of hunger and fullness.  

• Focus: The emphasis here is on the daily choices and behaviors related to nourishing the body with wholesome, nutrient-rich foods and approaching eating with mindfulness  
• Motivation:  Honoring values of health and self-respect. Intrinsic motivation is fostered by the positive impact of nutritious eating, developing a healthy relationship with food and on overall well-being. The focus is on long-term health rather than immediate weight loss.
• Potential Issues: This goal promotes a sustainable and balanced approach to eating, minimizing the risk of extreme behaviors or unrealistic expectations.
• Measurement: Success is measured by consistent, healthy choices rather than a specific number on the scale. Non-scale victories such as increased energy or improved mood are recognized. Weight-loss may very well be a side-effect of this new way of showing up in one’s life, but it is not the central focus of the goal.  

The processed-based goal provided above is an example of committed action, a key part of the ACT philosophy in which we take real action guided by our values. Values are not static or something that needs to be earned or achieved. They are the underlying intention that fuels our decision making. You do not need to be ready to start making choices in alignment with your values. The choice is always available to you.  

As the New Year unfolds, let's shift our focus from outcome-based resolutions to value-based decision making. Embrace the ACT principles of values and committed action to navigate the inevitable challenges that come with personal growth. By aligning our goals with our core values and rejecting societal pressures, we embark on a journey that leads to greater authenticity, fulfillment, and a truly transformative New Year.