You don’t need a special day to come up with goals, but New Year’s Day is as good a time as any to build better habits. The problem is, by the time February rolls around, our best laid plans have often gone awry. Don’t let it happen this year: Heed these three simple tips for fail-proof resolutions.
PROBLEM 1: THEY’RE TOO OVERWHELMING
Let’s say your goal is to pay off $5000 worth of credit card debt this year. Since you're giving yourself a long timeframe (all year) to pay it down, you end up procrastinating or splurging, telling yourself you’ll make up for it later. But the longer you push it off, the bigger and more overwhelming your once-reasonable goal can feel.
Solution: Set Smaller Milestones
The big picture is important, but connecting your goal to the present makes it more digestible and easier to stick with. Instead of vowing to pay off $5000 by the end of next December, make it your resolution to put $96 toward your credit card debt every week, for example.
In a study from the University of Wollongong, researchers asked subjects to save using one of two methods: a linear model and a cyclical model. In the linear model, the researchers told subjects that saving for the future was important and asked them to set aside money accordingly. In contrast, they told the cyclical group:
This approach acknowledges that one’s life consists of many small and large cycles, that is, events that repeat themselves. We want you to think of the personal savings task as one part of such a cyclical life. Make your savings task a routinized one: just focus on saving the amount that you want to save now, not next month, not next year. Think about whether you saved enough money during your last paycheck cycle. If you saved as much as you wanted, continue with your persistence. If you did not save enough, make it up this time, with the current paycheck cycle.
When subjects used this cyclical model, focusing on the present, they saved more than subjects who focused on their long-term goal.
PROBLEM 2: THEY'RE TOO VAGUE
“Find a better job” is a worthy goal, but it's a bit amorphous. It's unclear what "better" means to you, and it’s difficult to plot the right course of action when you’re not sure what your desired outcome is. Many resolutions are vague in this way: get in shape, worry less, spend more time with loved ones.
Solution: Make Your Goal a SMART One
To make your goal actionable, it should be SMART: specific, measurable, achievable, realistic, and time-bound. When you set specific parameters and guidelines for your goal, it makes it easier to come up with an action plan. Under a bit more scrutiny, "spend more time with loved ones" might become "invite my best friends over for dinner every other Sunday night." This new goal is specific, measurable, time-bound—it ticks all the boxes and tells you exactly what you want and how to get there.
PROBLEM 3: YOU FELL FOR THE “FALSE FIRST STEP”
“A false first step is when we try to buy a better version of ourselves instead of doing the actual work to accomplish it,” Anthony Ongaro of Break the Twitch tells Mental Floss. “The general idea is that purchasing something like a heart rate monitor can feel a lot like we're taking a step towards our fitness goals,” Ongaro says. “The purchase itself can give us a dopamine release and a feeling of satisfaction, but it hasn't actually accomplished anything other than spending some money on a new gadget.”
Even worse, sometimes that dopamine is enough to lure you away from your goal altogether, Ongaro says. “That feeling of satisfaction that comes with the purchase often is good enough that we don't feel the need to actually go out for a run and use it.”
Solution: Start With What You Already Have
You can avoid this trap by forcing yourself to start your goal with the resources you already have on hand. “Whether the goal is to learn a new language or improve physical fitness, the best way to get started and avoid the false first step is to do the best you can with what you already have,” Ongaro says. “Start really small, even learning one new word per day for 30 days straight, or just taking a quick walk around the block every day.”
This isn’t to say you should never buy anything related to your goal, though. As Ongaro points out, you just want to make sure you’ve already developed the habit a bit first. “Establish a habit and regular practice that will be enhanced by a product you may buy,” he says. “It's likely that you won't even need that gadget or that fancy language learning software once you actually get started ... Basically, don't let buying something be the first step you take towards meaningful change in your life.”
Science has a lot to say about bogus hangover cures (coffee, hair of the dog, and saunas aren't doing you any favors), but not as much about which treatments are legitimate. That's not for a lack of trying: The quest to banish the headaches, nausea, and dizziness that follow a bout of heavy drinking has been going on for centuries. We still don't know how to prevent hangovers or how exactly they happen, but if you're feeling miserable after last night, there are a handful of science-based remedies that might ease your pain.
1. ASIAN PEAR JUICE
Have some extra Asian pears at home? Run them through your juicer before your next night out. According to researchers at Australia's Commonwealth Scientific and Industrial Research Organisation, just 7.4 ounces of Asian pear juice is enough to soften the blow of a hangover. The scientists say that the juice interacts with enzymes that break down alcohol, speeding up your metabolism and leaving less surplus alcohol for your body to absorb. There's just one catch: The juice must be consumed before you drink anything else in order to be effective. Apologies to anyone currently reading this through heavy-duty sunglasses.
Anyone who's ever suffered through a massive hangover knows that sound is the enemy. But while your roommate's 9 a.m. tap dancing practice might exacerbate your symptoms, music may have the opposite effect. Research has shown that listening to music can provide relief to migraines, which are similar to hangover headaches. As long as the music is pleasant and suits your taste, it should help to drown out the chorus of pain playing in your mind. Head sensitivity isn't the only symptom music helps with: According to researchers at the University of Edinburgh, listening to your favorite music also eases pain. There hasn't been research specifically on hangovers, but at the very least it should hide your pained cries.
If you're looking for something to nurse your hangover, skip the bloody Mary. A team of Chinese researchers found that Xue bi, the Chinese version of Sprite, is actually the best beverage to combat the lingering side-effects of alcohol. Of the 57 drinks tested, Sprite was the best at helping enzymes break down acetaldehyde, the metabolized version of ethanol that's blamed for some of the nastiest hangover symptoms. The scientists also identified which concoctions you should avoid: A drink containing herbs and hemp seeds was the worst offender, as it actually prolongs acetaldehyde metabolism instead of speeding it up. (We should also caution that this test was done in a lab and might not be applicable to actual drinking scenarios.)
Although not the primary cause of your hangover, one of the many ways alcohol can leave you feeling worse for wear the morning after is dehydration. Alcohol is a diuretic—it makes you pee a lot more than you would otherwise. If your fluids are depleted when you go to bed, you can expect to wake up feeling groggy, achy, and all-around not your best. Water is the simplest fix for dehydration, but for more extreme cases, there's Pedialyte. The drink was originally developed to rehydrate kids sick from vomiting and diarrhea, but it's marketed as a hangover treatment for adults as well. It contains nutrients, sodium, and other electrolytes—all things that can nurture your body when it's dehydrated. It won't cure the hangover, but it might help alleviate the worst of it.
5. ANTI-INFLAMMATORY DRUGS
If your first move when you're hungover is to reach for a bottle of aspirin, you have the right idea. Anti-inflammatory drugs may not do much to stop the underlying causes of your condition, but they can suppress your symptoms long enough for you to get out of bed without feeling like your head's been replaced with an anvil. On top of easing headaches and muscle pain, there's another reason these pills are good for hangovers: They may directly combat alcohol's inflammatory effects. But there's one over-the-counter painkiller you should never take while or after consuming alcohol, and that's Tylenol. Any drug that uses acetaminophen will only further abuse your recovering liver.
The best way to tackle a hangover with food is to eat while you drink. Chowing down after the damage has already been done may distract you from your turmoil for a short while, but it won't soothe your physical symptoms. There are a few exceptions: Eggs, for example, have hangover-fighting potential thanks to a special ingredient. The food is packed with cysteine, an amino acid that breaks down the drinking byproduct acetaldehyde. So whether you prefer to enjoy brunch out or at home, make sure your meal includes eggs in some form.
7. HONEY ON TOAST
While you're at it, put some honey on toast next to your omelet. According to Britain's Royal Society of Chemistry, while it won't cure a hangover, the breakfast can help alleviate the symptoms: "The best breakfast is toast and honey (or golden syrup) which provides the body with the sodium, potassium, and fructose which it now needs." The BBC talked to a junior doctor about this hangover remedy and he recommended adding banana. While he cautions it's an acquired taste, the doctor explained, "Bananas are a high source of potassium—an electrolyte that gets depleted when you go out on the binge. The honey will give you that spike of sugar in your bloodstream and that energy rush to help you get back on your feet."
BONUS: DRINK LESS
While this is definitely the least helpful of all suggestions, in 2005 an article in the BMJ looked at 15 studies of hangover cures, noting that "the paucity of randomised controlled trials is in stark contrast to the plethora of ‘hangover cures' marketed on the internet." Their conclusion? "No compelling evidence exists to suggest that any conventional or complementary intervention is effective for preventing or treating alcohol hangover. The most effective way to avoid the symptoms of alcohol induced hangover is to practise abstinence or moderation."