The new year is going to be better. It has to be better. New Year’s resolutions most commonly focus on eating healthier, exercising, losing weight and being a better person.
Admirable goals, to be sure. But focusing on body and mind neglects something equally important: your romantic relationship. Couples with better marriages report higher well-being, and a recent study found that having a better romantic relationship not only promoted well-being and better health now but that those benefits extend into the future.
The lesson is clear: Your relationship is important. Resolve to get it right.
That doesn’t mean you have to be perfect. But here are seven resolutions based on recent psychological research that you can make this New Year to help keep your relationship going strong.
1. Set yourself up for success
Adjust your mindset so you see your relationship as a key source of positive experiences. Psychologists like me call this boosting your social approach motivation. Instead of merely trying to avoid relationship problems, those with an approach motivation seek out the positives and use them to help the relationship.
Here’s how: Imagine a conversation with your partner. Having more of an approach motivation allows you to focus on positive feelings as you talk and to see your partner as more responsive to you. Your partner gets a burst of positivity, too, and in return sees you as more responsive. One partner’s good vibes spill over to the other partner, ultimately benefiting both. After a year when your relationship may have felt unprecedented external strains, laying the foundation to take advantage of any positives is good place to start.
2. Be optimistic
While things in the past may not have always gone how you wanted, it’s important to be optimistic about the future. But the right kind of optimism matters.
It seems that if people focus all their rosy expectations just on their relationship, it encourages them to anticipate few negative experiences with their partner. Since that’s unrealistic even in the best relationships, it sets them up for disappointment.
3. Increase your psychological flexibility
Try to go with the flow. In other words, work on accepting your feelings without being defensive. It’s OK to adjust your behaviours – you don’t always have to do things the way you always have or go the places you’ve always gone. Stop being stubborn and experiment with being flexible.
4. It’s OK to put ‘me’ before ‘we’
It’s easy for some people to play the self-sacrificing martyr in their romantic relationship. If this sounds like you, try to focus more on yourself. It doesn’t make you a bad person or a bad partner. When you’re psychologically healthy, your partner and your relationship also benefit.
Recent research identified four main traits that are part of good mental health: openness to feelings, warmth, positive emotions and straightforwardness. These traits help with being more clear about who you are, feeling better about who you are, expressing greater optimism and less aggression, exploiting others less and exhibiting less antisocial behavior. You can see how what’s good for you in this case would be good for your partner too.
5. Do something for your partner
But it’s not all about you. Putting your partner first some of the time and catering to your partner’s desires is part of being a couple.
In the new year, look for ways to give your partner some wins. Let them get their way from time to time and support them in what they want to do, without exclusively prioritizing your own wants and needs.
6. Don’t be so hard on yourself
So many New Year’s resolutions focus on body image. Aspirations to eat better and work out often stem from the same goal: a hotter body.
Women tend to overestimate how thin male partners want them to be. Similarly, men believe that female partners want them to be more muscular than women say they do. It may seem harmless, but in both cases individuals are more critical and demanding toward themselves, in part based on misreading what a partner truly desires.
7. Stay in touch
I saved the easiest item on the list for last: Touch your partner more. Things like holding hands, cuddling, kissing are associated with both a boost in closeness and relationship quality. Importantly, being touched by your partner has the added benefit of making you feel more understood and validated. Who couldn’t use more of that in the coming year?