Goals

7 Alternatives to Making New Year’s Resolutions

January 01, 2018

Photo by Carolyn V on Unsplash
Does anyone make a New Year’s resolution anymore? There’s a lot of talk about how resolutions are rarely kept, and how most people give up on their goals just a few weeks or months into the year. For a person who wants to set and achieve goals, it can be a frustrating dilemma. If resolutions aren’t an effective way to a better and happier life, what is?

Here are seven alternatives to New Year’s resolutions that just might help you make 2018 your happiest year ever:

Choose a Word of the Year

I’ve done this for eight years, and written about it several times on Catching Happiness. I choose my word to focus on an overall theme or feeling I want to carry through the entire year. I choose it to offset tendencies I want to correct, or to remind myself to choose happiness (“delight”). My word for 2017 was “deeper,” and going deeper into life last year added brilliant new dimensions to my experience. My word for 2018? Flow. For a free Word of the Year tool, click here. To explore the concept further, visit oneword365.com.

Adopt a “Do More ______, Do Less_____” philosophy

For example, “Read more, watch TV less” or “Walk more, eat less junk food.” Deceptively simple, but baby steps work.

Commit to a 30- or 90-day challenge

Choose a habit you want to adopt or a small goal you want to achieve, and work on it for 30 days straight. For larger goals, make a 90-day plan, treating each week as the equivalent of month (see The 12 Week Year for more inspiration and ideas about how to do that.) 

Make a list of simple pleasures and everyday adventures you want to experience

How often do we pack our goal lists with things we want to change or have to work for? This is simply a list of things you look forward to in 2018. Family vacations, books you want to read or movies you want to see in 2018, or a loved one’s wedding/baby/grandchild belong on this list. Try breaking it down like Laura Vanderkam does with her seasonal “fun lists”. 

Write a letter to your future self

Include such things as what you hope to accomplish, how you want to feel, what you’d like to leave behind in the coming year. Open it on Jan. 1, 2019 to see how you did.

Start a gratitude journal, jotting down at least one thing you’re grateful for every day

(Read The Gratitude Diaries for an inspiring look at how gratitude can make your life happier.) 

Join the 7 Things x 2018 Challenge


Fill in the following blanks, and you’ve got some goals for the year:
Learn how to ____________
Start ____________
Stop ____________
Take a vacation to ____________
Find ____________
Try ____________
Be more ____________

Growth contributes to happiness, so setting and reaching goals is one way to feel happier. I hope 2018 holds plenty of growth and happiness for you!

What do you have planned for 2018?

Note: Starting today, I’m changing the usual Catching Happiness posting schedule from Wednesdays and Fridays to Mondays and Fridays. Happy New Year!

Christmas Wishes

December 25, 2017

Will there be carrots under the tree for me?

Wishing you happiness, love, and peace today and every day.

 I'm taking a break from posting this week. I hope you and your family enjoy the last week of 2017.
See you in the New Year!


Dan Buettner

The Blue Zones of Happiness: How to Design a Happier Life

December 22, 2017

“This is a book about designing your life to make it happier.”

With a description like that, how could I resist picking up this book?



There’s plenty of food for thought in Dan Buettner’s new book, The Blue Zones of Happiness: Lessons From the World’s Happiest People (2017, National Geographic). Buettner, the author of several best-sellers about the “Blue Zones”—five places in the world where people live the longest, healthiest lives—focuses this book on what makes people live happier, not just longer. He introduces readers to some of the happiest people in the happiest cities in the world, shares the research-based “Three P’s of Happiness” (pleasure, purpose, and pride), and plenty of strategies and suggestions for creating healthier and happier habits for a greater sense of lasting well-being.

I especially liked the recognition that there are multiple factors that boost happiness. I think everyone is different in what makes them truly happy, and it’s reassuring to think that if one area of your life isn’t bringing satisfaction, other areas can help to make up for it. 

Other takeaways:

1. We should set up our lives to make it easier to feel happy—no willpower involved. We have finite amounts of willpower, and even something as seemingly no-brainer as doing something to make yourself happy shouldn’t rely on willpower:

“What does lead to greater happiness is making changes to your surroundings—to your home, workplace, community, and ultimately your nation. The more you design your home to favor good habits, the better your family will feel simply by living in it. The more friends you make at work the more you’ll look forward to getting the job done. The more your community nudges you out from behind the steering wheel and onto your feet, the better you’ll feel. The more trust you put in your government, the more secure you’ll feel. The challenge is to reshape your life so that you’re constantly being nudged into well-being.”

2. How many moments of happiness we should have to offset negative experiences and feelings:

“Moments of joy, serenity, or inspiration can be easily quashed by worries, doubts, and demands. As a result of their urgency, negative emotions such as fear or anxiety packed a bigger punch than positive ones such as amusement or awe. So people who want to experience an upward spiral of positive experiences could start by organizing their days to include at least three ‘heartfelt’ positive feelings for every ‘heart-wrenching’ negative one. That appears to be the difference between people who are flourishing and those who aren’t, [Barbara] Fredrickson said.”

3. Seeking happiness doesn’t just benefit us—it helps others, too. People who experience more happiness are more resilient when setbacks occur. And happiness ripples through social circles, so that if you become happier, you will likely help those who know and love you become happier also.

4. Happiness boosters, if done too often, can become routine and fail to provide the positive feelings we seek. Learn which happiness boosters to try and how often, and keep varying them.

There are plenty of suggestions throughout the book of practical (though not always easy) steps to take in order to boost happiness. Towards the end, you’ll find the “Happiness Power Nine,” which includes such things as sleeping 7.5 hours+ a night, engaging with the world by getting out of your house and participating in a club or team, volunteering, living in a community that supports well-being, and looking forward by setting goals and monitoring your progress.

If you’re interested in creating a happier life—one of true well-being, not just superficial pleasure—The Blue Zones of Happiness is a worthwhile read.

Please share your happiness habits in the comments below!

For more information:
Take the Happiness Test to see how you rate on the Three P’s of Happiness 

The Blues Zones of Happiness website



Ada Limon

You Say, I Say

December 20, 2017

Photo by Ciprian Boiciuc on Unsplash

Introduction by Ted Kooser: Sit for an hour in any national airport and you’ll see how each of us differs from others in a million ways, and of course that includes not only our physical appearances but our perceptions and opinions. Here’s a poem by Ada Limón, who lives in Kentucky, about difference and the difficulty of resolution.

What It Looks Like To Us and the Words We Use

All these great barns out here in the outskirts,
black creosote boards knee-deep in the bluegrass.
They look so beautifully abandoned, even in use.
You say they look like arks after the sea’s
dried up, I say they look like pirate ships,
and I think of that walk in the valley where
J said, You don’t believe in God? And I said,
No. I believe in this connection we all have
to nature, to each other, to the universe.
And she said, Yeah, God. And how we stood there,
low beasts among the white oaks, Spanish moss,
and spider webs, obsidian shards stuck in our pockets,
woodpecker flurry, and I refused to call it so.
So instead, we looked up at the unruly sky,
its clouds in simple animal shapes we could name
though we knew they were really just clouds—
disorderly, and marvelous, and ours.

American Life in Poetry is made possible by The Poetry Foundation (www.poetryfoundation.org), publisher of Poetry magazine. It is also supported by the Department of English at the University of Nebraska, Lincoln. Poem copyright ©2012 by Ada Limón, whose most recent book of poems is Sharks in the Rivers, Milkweed Editions, 2010. Poem reprinted from Poecology, Issue 1, 2011, by permission of Ada Limón and the publisher. Introduction copyright 2013 by The Poetry Foundation. The introduction’s author, Ted Kooser, served as United States Poet Laureate Consultant in Poetry to the Library of Congress from 2004-2006. We do not accept unsolicited manuscripts.