If you’re anything like me, you may set ambitious New Year’s Resolutions (or sankalpas in yogic terms) aimed at personal growth and positive change.
And also, if you’re anything like me, some of these goals gradually fade into the back of your mind as time passes.
Don’t feel alone!
Failed Resolutions
The stats are sobering:
- Studies indicate that approximately 23% of people abandon New Year's resolutions by the end of the first week of January.
- Around 64% of people give up on their resolutions sometime during the month.
- Sadly, only about 9% of us successfully keep our resolutions throughout the year.
A National Phenomenon
In fact, January 10 is National Quitters Day.
Strava, a social network for athletes, analyzed over 31.5 million global activities in January and identified that motivation tends to wane by the second Friday of the month, leading to a significant drop in commitment to New Year's resolutions.
Thus, Ditch the Resolutions Day on January 25, 2025, was the unofficial, official excuse to let it all go.
Intention and Change
However, if you want to make sustainable and effective change, I invite you to join me in creating a sankalpa so when the going gets tough, you remain connected to the meaning behind the change you seek.
What is a Sankalpa?
A sankalpa is a deeply rooted intention or vow that aligns actions with your highest truth and purpose.
Originating from the Sanskrit words "san," meaning a connection with the highest truth, and "kalpa," signifying a vow or rule to be followed above all others, a sankalpa serves as a guiding principle in life.
This three-part blog series, "Transformative Pathways: Embracing Change with Self-Compassion and Personal Growth," delves into the essential components of committing to change, whether a resolution or a sankalpa.
Each installment offers insights and practical advice to support your transformative journey. Let’s get started!
Understanding Self-Compassion
Self-compassion, the practice of treating oneself with kindness during times of failure or suffering, is a transformative approach that fosters emotional resilience and personal growth.
When we embrace self-compassion, we can enhance our self-care routines, bolster self-reliance, and elevate self-confidence and self-esteem.
What is Self-Compassion?
Self-compassion involves extending the same kindness to oneself that one would offer to a friend facing difficulties.
According to Dr. Kristin Neff, a pioneering researcher in this field, self-compassion comprises three elements:
- self-kindness
- common humanity
- mindfulness
These components encourage us to acknowledge our goals and challenges while embracing our imperfections. It reminds us to treat ourselves with understanding rather than harsh judgment.
Self-compassion is key when we suffer, fail, or feel inadequate. Rather than ignoring our disappointment or engaging in self-criticism, we recognize that imperfection is part of the shared human experience and approach our struggles with a balanced perspective.
Integrating Self-Compassion into Resolutions or a Sankalpa
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Set Realistic and Compassionate Goals
When establishing resolutions or goals, frame them positively and ensure they are achievable.
For example, instead of resolving to "never eat junk food," commit to "incorporating more nutritious foods into daily meals."
This approach fosters a positive mindset and reduces the pressure of perfection.
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Practice Self-Kindness Amidst Setbacks
Understand that encountering obstacles is a natural part of pursuing goals. Instead of self-criticism, offer yourself the same kindness you would extend to a friend facing similar challenges.
This attitude promotes resilience and persistence.
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Acknowledge Shared Humanity
Recognize you are not alone in your struggles; others face similar challenges.
This realization can alleviate feelings of isolation and encourage a more compassionate view of oneself.
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Maintain Mindfulness
Stay present and observe your thoughts and emotions without judgment.
Mindfulness allows you to respond to challenges thoughtfully rather than reacting impulsively, aiding in maintaining commitment to your goals.
Benefits of Self-Compassion in Committing to Change
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Enhanced Motivation
Self-compassionate people are more likely to have a growth mindset.
They believe in their ability to change and improve, which motivates them to pursue their goals.
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Improved Mental Health
Practicing self-compassion is associated with lower levels of anxiety and depression, creating a healthier mental state conducive to sustaining change.
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Greater Resilience
By treating ourselves kindly during setbacks, we build resilience, enabling us to recover and continue pursuing our goals.
Conclusion
Incorporating self-compassion into our New Year's resolutions or a sankalpa fosters a supportive internal environment, making it easier to commit to and achieve our desired changes.
By treating ourselves with kindness and understanding, we lay a solid foundation for personal growth and transformation in the coming year.
In the second part of our series, we will focus on cultivating self-care to sustain change.
