The 66th day of the year; a moment of reflection and growth

28 February 2024
28 February 2024

The 66th day of the year; a moment of reflection and growth

Have you set good resolutions for this year such as losing weight, exercising weekly or spending more time on yourself?

Often we see that good resolutions fade after a while. Research shows that many people have trouble sustaining new behaviors for a long time. John C. Norcross found that two-thirds of people with good resolutions give up after a month, and after two years only 20% continue the change.

Resolutions require different behaviors and new habits. But did you know that it takes an average of 66 days to learn a new habit – such as drinking more water or exercising more often? So says research by Philippa Lally.

This is why Vitalogy Day is 66 days after the first of January. It is time to reflect on our resolutions and possibly start over!

Three tips: 

Ben Tiggelaar explains in his book the Ladder how to effectively change behavior.

Step 1: goal

First, set a learning goal for yourself. Where do you want to go? Formulate a clear why and why now? Start small. This makes it easier to take action and measure progress. If you have more than one goal, make a clear priority list.
And remember: Learning is trial and error, it’s part of the process, so don’t give up too quickly!

Step 2: behavior
Your goal requires new behavior. Make that concrete! Don’t say “I want to exercise more,” say “I’m going to run half an hour twice a week.” That way you know exactly what you have to do. Use as a rule of thumb that you must be able to demonstrate and imitate the new behavior. Also ask yourself:

Start small and simple and choose behaviors you like.

Stap 3: support
Denk bij support aan ondersteuning uit je omgeving. Denk breed; aan mensen die je kunnen helpen maar ook aan hulpmiddelen zoals een training of een dagboek of een app op je telefoon om je voortgang bij te houden.

Step 3: support
Think about support from those around you. Think broadly; people who can help you but also tools such as a workout or a journal or an app on your phone to track your progress.

In short: set a goal, make your behavior concrete and make sure you have support!

Check the summary of Ben Tiggelaar’s talk at The Justice Conference 2018 here.