Time to rethink New Year’s resolutions
>> Monday, January 8, 2024
BEHIND THE SCENES
Alfred P. DizonHere’s some pieces of advice about New Year’s resolutions. But how much of it actually works? Is it even a good idea to set resolutions at the beginning of the year?
In an article, three Ascend editors, Kelsey Alpaio, Christine Liu, and Elainy Mata, break down five tactics — backed by research — for making New Year’s resolutions work for you: Do resolutions right. Create “fresh starts.” Reframe to make it fun. Break goals into micro habits. Evaluate your resolutions. Consider the negative risks.
Tip 1: Create “fresh starts”
ALPAIO: This is actually something I tried in both 2019 and 2020. These are the journals I used to keep track of it, actual journals that I used to do this with. So instead of setting a goal for the whole year, I set monthly resolutions for myself. Here’s why this works. When we typically set resolutions at the beginning of the year, there’s really no end in sight.
When you set monthly goals instead, you’re creating these sort of fresh start moments for yourself at the beginning of every month, instead of just the beginning of the year. And that keeps you motivated for a longer period of time.
Tip 2: Reframe to make it fun!
LIU: If you just want to, like, adopt better habits or make a change, whatever, there’s one thing that you can do to substantially increase the chance of it sticking. You actually want to have fun. So that means you actually enjoy the thing in the moment, not just waiting for that magical day months later that you’re going to be like, oh yeah, I feel better about myself.
Let’s say I want to resolve to eat more vegetables. The worst thing I could do is be like, “I’m going to eat more vegetables because of health benefits.” Because, you know, that’s pretty boring, and I’m not going to, like, choke down this salad just because I know it’s good for me. I mean, most salads out there are boring.
Instead of boring salads, I’ll be like, oh, I really love the act of researching what ingredients are in season. Even if something is important or meaningful, I want this goal to be fun.
Tip 3: Break goals into micro habits
ALPAIO: As somebody who’s set some pretty lofty goals for themselves over the years, I absolutely love this tip. Basically, it’s all about taking those big, intimidating, lofty goals and slashing them into micro habits.
When a resolution is too big or too vague, it makes it easier for you to make up excuses why you’re not going to do it. For example, say your resolution is to read more. That’s a very scary, intimidating, and vague goal. To break it down into a micro habit, maybe you would say, OK, I’ll read for 45 minutes a day. That’s still too big. All right, I’ll read a chapter every night. That’s still too big.
Your goal should be something like, I’m going to read a paragraph before bed every single night. Now, that is a micro habit. I know that sounds really small, but it’s called a micro habit for a reason. It’s supposed to be something that’s so small that it almost feels ridiculous to do. But that’s the point. It’s supposed to feel achievable. It’s supposed to feel like something that you aren’t intimidated to do on a daily basis.
Tip 4: Evaluate your resolutions
MATA: I actually don’t like New Year’s resolutions because I feel like they add more pressure to my already pressure-filled life. But I thought about it, and I realized that the reason why I don’t like New Year’s resolutions is because I do too many of them at the same time.
Evaluate your goal list. Ask yourself a few questions. Does this goal align with my values? Should I put this goal off for another time, or should I just get rid of it all together? If you’re in your office or a group of friends and you’re hearing all of them talk about their New Year’s resolutions, don’t panic. You don’t have to have a New Year’s resolution. It’s actually OK.
Tip 5: Consider the negative risks
LIU: No one really talks about maybe the risks or the side effects of having goals. Harvard Business School published this research paper that has the title — I’m dying here — it’s called “Goals Gone Wild.” What’s really interesting here is that setting goals, especially around work, can wreak havoc if not applied appropriately. So unreasonable goals, or ones that are too narrow or too ambitious can cause damage. There are psychological costs. You get into tunnel vision. And in the effort to hit those “capital G” goals, a lot of things may cost you in the long run.
ALPAIO: These are the tactics that we found useful. We hope that you found them useful, as well. Let us know how you feel about New Year’s resolutions, how you feel about this advice, and any resolutions that you have in the works. Happy new year!
BEHIND THE SCENES
Alfred Dizon OPAPRU: 2023 peace process with armed groups ‘fulfilling’
The Office of the Presidential Adviser on Peace, Reconciliation and Unity (OPAPRU) Secretary Carlito Galvez Jr. described 2023, a “banner year for comprehensive Philippine process,” amid the Marcos administration’s commitment to realizing its peace agenda for the nation.
In a statement e-mailed to the Northern Philippine Times, Galvez said a “significant peace milestone” was achieved by the Philippine government and Communist Party of the Philippines-New People’s Army-National Democratic Front of the Philippines (CPP-NPA-NDFP).
He said the series of back-channeling and exploratory talks between the government and the NDFP resulted in the signing of the Oslo Joint Communique last Nov. 23 in Oslo, Norway.
“The intention of the parties is very clear. This is to end the armed conflict, to end armed struggle, and transformation of the CPP-NPA-NDFP,” Galvez said, who announced the peace breakthrough in Malacañang on Nov. 28.
“We want to resolve all the socioeconomic drivers of conflict, and at the same time, end armed struggle through peaceful resolution of conflict. We’ve been divided as a people by this conflict for more than 50 years,” he added.
Galvez said the government is making headway with the Localized Peace Engagement (LPE) initiative. The LPE cluster of the National Task Force to Ending Local Communist Armed Conflict (NTF-ELCAC), which is co-chaired by OPAPRU and the Department of the Interior and Local Government, continues to roll out the Transformation Program for former rebels, their families and communities.
“We have been conducting Transformation Program workshops together with provincial local government units and partner agencies nationwide to help former rebels fully reintegrate into mainstream society and rebuild their lives,” Galvez said.
Meanwhile, Galvez said the government’s peace processes with the Cordillera Bodong Administration-Cordillera People’s Liberation Army (CBA-CPLA) and Rebolusyonaryong Partido ng Manggagawa ng Pilipinas-Revolutionary Proletarian Army-Alex Boncayao Brigade (RPMP-RPA-ABB), now called KAPATIRAN, are moving forward as well.
“The government continues to implement a Normalization Program for both groups that enable its members and their families to improve their socioeconomic well-being,” he said, adding he “is confident they will serve as examples for others to give up armed struggle and embrace a peaceful and productive life.”
“Once people start enjoying the dividends of peace and their lives start to improve, there is no longer reason for them to engage in armed struggle. They themselves will volunteer to become instruments of peace and development as what our CBA-CPLA and KAPATIRAN have shown," he noted.
He cited "major milestones" in the government's peace efforts with various groups, including the Bangsamoro, Moro Islamic Liberation Front, Moro National Liberation Front, National Democratic Front, and those in the Cordilleras.
“Major milestones have been achieved in the comprehensive Philippine peace process under the Marcos administration’s Five-Point Peace, Reconciliation and Unity agenda,” Galvez said in a statement Thursday.
“We would like to assure you that the Marcos administration is determined to push forward, build upon and sustain the gains of the comprehensive peace process,” he added.
Galvez said amid two major wars in different parts of the world, the Philippines is looked upon by the international community as a beacon of hope and inspiration for its successful peacebuilding efforts. “Our country has shown that good things come to those who choose and walk the path of peace. Let us continue doing so and become a beacon of hope, mutual understanding and solidarity.”
Galvez cited significant progress under the Bangsamoro peace process, as the Bangsamoro Parliament has passed five of its seven priority codes, which aims to improve the socioeconomic conditions of its people and boost the region’s economy. These codes include the Administrative Code, Civil Service Code, Electoral Code, Local Government Code, and Education Code.
“The crafting of these codes is an indication that the Bangsamoro Transition Authority (BTA) has really gotten stronger, especially in terms of passing key legislation that will unlock the full economic potential of the region and bring economic progress to the people,” Galvez said.
All seven mechanisms of the National Government – Bangsamoro Government Intergovernmental Relations Body (IGRB) have been established and are now functioning, he added.
These IGRB mechanisms include the Philippine Congress-Bangsamoro Parliament Forum (PCBPF); Intergovernmental Fiscal Policy Board (IFPB); Joint Body for the Zones of Joint Cooperation (JBZJC); Intergovernmental Infrastructure Development Board (IFPB); Intergovernmental Energy Board (IEB); and Bangsamoro Sustainable Development Board (BSDB); and the Council of Leaders.
“With the accomplishments of the IGRB this year, we have no doubt that the body will be able to sustain its momentum in 2024, as it effectively addresses pressing issues brought to its attention, and help uplift the lives of the Bangsamoro people,” he said.
“The BARMM is a very good example that once you create a peaceful and secure environment for the people, economic development will follow as trading, investments, and tourism will thrive,” he said.
In 2023, Galvez said 26,145 former MILF combatants have also been decommissioned and “are now living as peaceful and productive civilians in their communities.”
A key component of the Normalization Program under the Comprehensive Agreement on the Bangsamoro (CAB), decommissioning is the process wherein the former combatants lay down their arms and return to mainstream society.
“These former MILF combatants are now fighting a different battle and that is, a battle to improve their socioeconomic well-being and create a better future for themselves and their families,” Galvez said.
He added that the Transformation Program for MNLF combatants, which was launched in October this year, is expected to uplift the lives of the group’s members and empower them as agents of peace and development.
“Our MNLF brothers and sisters are demonstrating their determination to help move forward the national government’s peace agenda and walk the path of peace,” Galvez said.
“More importantly, the national government is showing the MNLF that it is focused, more than ever, to fulfill all the commitments it had made under the 1996 Final Peace Agreement,” he added.
The OPAPRU's Social Healing and Peacebuilding Program (SHAPE) is also helping to mend the torn social fabric of society caused by armed conflict through peace conversations and other peacebuilding initiatives.
“We are committed to conduct trauma healing sessions for the victims especially in light of the recent bomb attack in Marawi City. Through this intervention, we hope to help the victims recover emotionally from the harrowing incident and move forward,” Galvez said.
He said they continue to work closely with international and local partners, to directly address the roots of violence that is used by terrorists and extremists to bring in recruits into their fold.
“We believe that the best way to effectively and permanently address the threat of violent extremism is to involve everyone in the healing and peacebuilding process, especially the most vulnerable sectors of society,” Galvez said.
The OPAPRU together with the Philippine Commission on Women (PCW), as well as civil society organizations and the international development community, launched the fourth generation of the National Action Plan on Women, Peace, and Security (NAPWPS) 2023-2033 in early December.
The NAPWPS is the Philippine government’s commitment to the United Nations Security Country Resolution (UNSCR) No. 1325, which calls for women’s participation in conflict prevention and resolution, peace negotiations, peacebuilding, peacekeeping, humanitarian response, and post-conflict reconstruction.
Meanwhile, the OPAPRU's Payapa at Masaganang Pamayanan or PAMANA Program is also building much-needed infrastructure projects that are helping to bring social cohesion and create more livelihood opportunities for residents in focus areas nationwide.
“The bulk of OPAPRU’s nearly P7 billion budget for 2024 will be used to fund the PAMANA Program, which seeks to bring essential government services closer to the people, especially in remote, undeveloped communities in focus areas,” Galvez said.
He said he is optimistic that with the upcoming roll-out of the national government’s amnesty program for former rebels, “more will be encouraged to turn away from armed struggle, lay down their arms, and return to the fold of the law.”
He said the granting of amnesty is an integral part of the comprehensive peace process that will foster genuine healing, reconciliation and deepen the trust and confidence in the government which is needed for the economy to grow while building on the gains of peace.
“It is a path towards normalization that would allow former rebels not only to fully reintegrate themselves into mainstream society as peaceful, productive and law-abiding citizens, but more importantly, enable them to rebuild their lives and ensure a better future for themselves and their families,” Galvez said.
In a statement e-mailed to the Northern Philippine Times, Galvez said a “significant peace milestone” was achieved by the Philippine government and Communist Party of the Philippines-New People’s Army-National Democratic Front of the Philippines (CPP-NPA-NDFP).
He said the series of back-channeling and exploratory talks between the government and the NDFP resulted in the signing of the Oslo Joint Communique last Nov. 23 in Oslo, Norway.
“The intention of the parties is very clear. This is to end the armed conflict, to end armed struggle, and transformation of the CPP-NPA-NDFP,” Galvez said, who announced the peace breakthrough in Malacañang on Nov. 28.
“We want to resolve all the socioeconomic drivers of conflict, and at the same time, end armed struggle through peaceful resolution of conflict. We’ve been divided as a people by this conflict for more than 50 years,” he added.
Galvez said the government is making headway with the Localized Peace Engagement (LPE) initiative. The LPE cluster of the National Task Force to Ending Local Communist Armed Conflict (NTF-ELCAC), which is co-chaired by OPAPRU and the Department of the Interior and Local Government, continues to roll out the Transformation Program for former rebels, their families and communities.
“We have been conducting Transformation Program workshops together with provincial local government units and partner agencies nationwide to help former rebels fully reintegrate into mainstream society and rebuild their lives,” Galvez said.
Meanwhile, Galvez said the government’s peace processes with the Cordillera Bodong Administration-Cordillera People’s Liberation Army (CBA-CPLA) and Rebolusyonaryong Partido ng Manggagawa ng Pilipinas-Revolutionary Proletarian Army-Alex Boncayao Brigade (RPMP-RPA-ABB), now called KAPATIRAN, are moving forward as well.
“The government continues to implement a Normalization Program for both groups that enable its members and their families to improve their socioeconomic well-being,” he said, adding he “is confident they will serve as examples for others to give up armed struggle and embrace a peaceful and productive life.”
“Once people start enjoying the dividends of peace and their lives start to improve, there is no longer reason for them to engage in armed struggle. They themselves will volunteer to become instruments of peace and development as what our CBA-CPLA and KAPATIRAN have shown," he noted.
He cited "major milestones" in the government's peace efforts with various groups, including the Bangsamoro, Moro Islamic Liberation Front, Moro National Liberation Front, National Democratic Front, and those in the Cordilleras.
“Major milestones have been achieved in the comprehensive Philippine peace process under the Marcos administration’s Five-Point Peace, Reconciliation and Unity agenda,” Galvez said in a statement Thursday.
“We would like to assure you that the Marcos administration is determined to push forward, build upon and sustain the gains of the comprehensive peace process,” he added.
Galvez said amid two major wars in different parts of the world, the Philippines is looked upon by the international community as a beacon of hope and inspiration for its successful peacebuilding efforts. “Our country has shown that good things come to those who choose and walk the path of peace. Let us continue doing so and become a beacon of hope, mutual understanding and solidarity.”
Galvez cited significant progress under the Bangsamoro peace process, as the Bangsamoro Parliament has passed five of its seven priority codes, which aims to improve the socioeconomic conditions of its people and boost the region’s economy. These codes include the Administrative Code, Civil Service Code, Electoral Code, Local Government Code, and Education Code.
“The crafting of these codes is an indication that the Bangsamoro Transition Authority (BTA) has really gotten stronger, especially in terms of passing key legislation that will unlock the full economic potential of the region and bring economic progress to the people,” Galvez said.
All seven mechanisms of the National Government – Bangsamoro Government Intergovernmental Relations Body (IGRB) have been established and are now functioning, he added.
These IGRB mechanisms include the Philippine Congress-Bangsamoro Parliament Forum (PCBPF); Intergovernmental Fiscal Policy Board (IFPB); Joint Body for the Zones of Joint Cooperation (JBZJC); Intergovernmental Infrastructure Development Board (IFPB); Intergovernmental Energy Board (IEB); and Bangsamoro Sustainable Development Board (BSDB); and the Council of Leaders.
“With the accomplishments of the IGRB this year, we have no doubt that the body will be able to sustain its momentum in 2024, as it effectively addresses pressing issues brought to its attention, and help uplift the lives of the Bangsamoro people,” he said.
“The BARMM is a very good example that once you create a peaceful and secure environment for the people, economic development will follow as trading, investments, and tourism will thrive,” he said.
In 2023, Galvez said 26,145 former MILF combatants have also been decommissioned and “are now living as peaceful and productive civilians in their communities.”
A key component of the Normalization Program under the Comprehensive Agreement on the Bangsamoro (CAB), decommissioning is the process wherein the former combatants lay down their arms and return to mainstream society.
“These former MILF combatants are now fighting a different battle and that is, a battle to improve their socioeconomic well-being and create a better future for themselves and their families,” Galvez said.
He added that the Transformation Program for MNLF combatants, which was launched in October this year, is expected to uplift the lives of the group’s members and empower them as agents of peace and development.
“Our MNLF brothers and sisters are demonstrating their determination to help move forward the national government’s peace agenda and walk the path of peace,” Galvez said.
“More importantly, the national government is showing the MNLF that it is focused, more than ever, to fulfill all the commitments it had made under the 1996 Final Peace Agreement,” he added.
The OPAPRU's Social Healing and Peacebuilding Program (SHAPE) is also helping to mend the torn social fabric of society caused by armed conflict through peace conversations and other peacebuilding initiatives.
“We are committed to conduct trauma healing sessions for the victims especially in light of the recent bomb attack in Marawi City. Through this intervention, we hope to help the victims recover emotionally from the harrowing incident and move forward,” Galvez said.
He said they continue to work closely with international and local partners, to directly address the roots of violence that is used by terrorists and extremists to bring in recruits into their fold.
“We believe that the best way to effectively and permanently address the threat of violent extremism is to involve everyone in the healing and peacebuilding process, especially the most vulnerable sectors of society,” Galvez said.
The OPAPRU together with the Philippine Commission on Women (PCW), as well as civil society organizations and the international development community, launched the fourth generation of the National Action Plan on Women, Peace, and Security (NAPWPS) 2023-2033 in early December.
The NAPWPS is the Philippine government’s commitment to the United Nations Security Country Resolution (UNSCR) No. 1325, which calls for women’s participation in conflict prevention and resolution, peace negotiations, peacebuilding, peacekeeping, humanitarian response, and post-conflict reconstruction.
Meanwhile, the OPAPRU's Payapa at Masaganang Pamayanan or PAMANA Program is also building much-needed infrastructure projects that are helping to bring social cohesion and create more livelihood opportunities for residents in focus areas nationwide.
“The bulk of OPAPRU’s nearly P7 billion budget for 2024 will be used to fund the PAMANA Program, which seeks to bring essential government services closer to the people, especially in remote, undeveloped communities in focus areas,” Galvez said.
He said he is optimistic that with the upcoming roll-out of the national government’s amnesty program for former rebels, “more will be encouraged to turn away from armed struggle, lay down their arms, and return to the fold of the law.”
He said the granting of amnesty is an integral part of the comprehensive peace process that will foster genuine healing, reconciliation and deepen the trust and confidence in the government which is needed for the economy to grow while building on the gains of peace.
“It is a path towards normalization that would allow former rebels not only to fully reintegrate themselves into mainstream society as peaceful, productive and law-abiding citizens, but more importantly, enable them to rebuild their lives and ensure a better future for themselves and their families,” Galvez said.
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