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Did you feel that rush to set resolutions and dream up big plans for the year ahead?
It’s almost a tradition—starting fresh, aiming high, and hoping to make this year even better than the last. But here’s the catch: according to a 2023 poll by Forbes Health, a large percentage of New Year’s resolutions are abandoned within the first few months. In a 2024 Forbes article, Dr. Michelle Rozen, a bestselling author and psychologist, says that only 6% of people manage to keep their resolutions past the first two months of the new year. Additionally, data from the fitness app Strava reveals that the second Friday of January, known as "Quitters Day," is when around 80% of people who set New Year’s resolutions have already given up. This statistic, based on user activity patterns, marks the day most resolutions fade.
So, what should we do? Give up entirely? Instead, what if we shifted our focus from fleeting resolutions to something more enduring? Over the past month I’ve been reflecting on the concept of anchors—those practices or habits that help us stay grounded, centered, and at peace amidst life’s chaos. For some, it’s the simplicity of a good night’s sleep. For others, it’s movement, nourishing food, meaningful connections, or the quiet space for meditation. These anchors—small but mighty—hold us steady and help us stay connected to ourselves and the present moment.
So, What's the Difference?
A resolution is typically a goal or a decision to change something about our behavior, often within a specific timeframe. It's about setting a target or achieving a measurable outcome. For example, "I will lose 10 pounds by March." The problem with resolutions is that they often don’t last because people fail to turn them into lasting habits, or because the goals themselves are overly idealistic or unrealistic.
An anchor, on the other hand, is a steady, consistent force that helps guide us through life. Rather than focusing on a specific goal, an anchor connects us to our deeper values or identity. It’s the foundation that keeps us grounded and aligned with who we truly want to be, even as circumstances around us shift. An example of identifying an anchor could look like this: "My health is my anchor; staying active and eating well are essential to me."
While resolutions can be motivating, anchors help us maintain consistency and long-term success. Instead of fixating on short-term outcomes, anchors offer a lasting sense of direction and purpose that can sustain us through life’s inevitable ups and downs.
Rather than chasing lofty resolutions like “I will read 50 books this year” or “I will run 20 miles every week”, what if we spent the early days of this new year considering the anchors we want to establish in our lives? What are those practices or values that, when consistently and intentionally practiced, make us feel our best? Whether it’s nurturing our body, our mind, or our relationships, these anchors provide the stability we need without the pressure of achieving rigid goals.
When planning anchors, it’s important to focus on creating consistent, sustainable practices that align with your values—rather than aiming for immediate, large-scale changes. Anchors should be integrated into your daily routine and serve as grounding forces in your life.
Here are some tips on how to do this:
1. Start Small and Focus on Consistency:
Instead of setting lofty, overwhelming goals, break down your anchors into small, manageable actions. Anchors should be habits or values you can return to, even on your busiest or most challenging days.
Example:
- Lofty Goal: “I will meditate for an hour every day.”
- Anchor: "After I brush my teeth in the morning, I will focus on paying attention to breathing."
By starting small, you're building a foundation that can grow over time. If you aim to incorporate a mindfulness activity right after a habit, you’re more likely to stick with it—and, if it feels right, you can gradually extend it without the pressure of a big commitment.
2. Focus on Core Values, Not Outcomes:
Anchors should reflect the values or principles that guide your actions, rather than focusing on specific, measurable outcomes. This shifts the focus away from the end results and centers on the long-term journey.
Example:
- Lofty Goal: “I will lose 30 pounds by March.”
- Anchor: “I will prioritize my health by … (making mindful food choices and moving my body regularly).”
The emphasis here is on creating a lifestyle that aligns with your core value of health, rather than fixating on a specific weight or timeframe. By focusing on values, you set yourself up for lasting, sustainable change.
3. Make Them Adaptable:
Life changes, and your anchors should be flexible enough to adapt to circumstances without losing their essence. This helps prevent frustration when things don’t go as planned.
Example:
- Lofty Goal: “I will work out at the gym every day for 90 minutes.”
- Anchor: “I will move my body, whether that’s a walk, stretching, or a workout at the gym.”
The key here is that you’re committed to moving your body consistently throughout the year, but the form it takes is flexible. Some days might be more intense, others might be lighter, but the anchor stays constant.
4. Use Triggers or Cues to Reinforce Your Anchors:
Anchors become more sustainable when they’re tied to existing routines or external cues. By attaching your anchors to something you already do, they become easier to maintain.
Example:
- Lofty Goal: “I will completely declutter my house by next month.”
- Anchor: "I will put something away on a daily basis and if I miss a day, I will remind myself I can always begin again."
The anchor is about a small, consistent action (5 minutes), which feels manageable. You’re not focusing on completing a specific area or measuring progress, but rather just creating a habit of tidying up each day. This will support your value of order and clarity, without overwhelming you with a big project.
5. Emphasize Self-Compassion and Flexibility:
A key element of anchors is the acceptance that consistency is more important than perfection. When things don’t go as planned, instead of abandoning your anchor entirely, focus on getting back on track without judgment.
Example:
- Lofty Goal: “I will never skip a day of journaling.”
- Anchor: “I will write in my journal regularly, and I’ll be kind to myself if I miss a day.”
Journaling can become a consistent habit tied to your value of self-reflection, without the pressure of having to do it every single day. If you miss a day, it doesn’t mean failure—it’s just part of the natural ebb and flow.
6. Focus on the Process, Not the Outcome:
While goals are often outcome-focused, anchors are about the process. By shifting your mindset to focus on the journey rather than the destination, you can avoid putting pressure on yourself for specific outcomes.
Example:
- Lofty Goal: “I will run a marathon this year.”
- Anchor: “I will run regularly to improve my fitness and enjoy being outdoors.”
This shifts your focus from training for a specific race to simply enjoying the act of running and staying active. You may or may not choose to run a marathon, but your anchor is rooted in the habit of running itself.
Key Considerations for Planning Anchors:
- Consistency: Build habits that can be practiced daily or regularly without causing burnout.
- Flexibility: Allow room for changes and adaptability based on life circumstances.
- Simplicity: Start small and make your anchor easy to integrate into daily life.
- Self-compassion: Accept that there will be setbacks and continue with kindness toward yourself.
- Process over Outcome: Focus on what you can do consistently, not just achieving a goal.
As you prepare to embark on the year ahead, I invite you to reflect on your own anchors. What will you commit to in the coming year—not as a resolution to achieve, but as a practice to cultivate? What are the small, steady things you can rely on to help you feel more grounded and connected?
Here’s to anchoring ourselves in what truly matters.
Wishing you peace and clarity as we step into 2025.
With gratitude,
Ana Isabel Sánchez
   
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