Do you make New Year’s resolutions? Have you ever kept one past January 31?
There’s something about the clean slate feeling of a new year that makes it hard to resist resolving to make some changes in your live. The problem with New Year’s resolutions is that they tend to be too general and/or too sweeping to elicit lasting change and instill new habits.
Does that mean you shouldn’t make New Year’s resolutions?
Not necessarily. It’s wise to capitalize on the feeling of getting a fresh start, but you need to be specific and realistic with your goals.
Plan the steps you’ll take to reach your goals.
If “lose weight” or “stop smoking” top your resolutions list, but you have no plan of action, you’re not likely to succeed. Those are great goals, but you need a specific plan in place to ensure that you achieve them.
If you want to lose weight, you know you’ll either have to cut back on calories, increase your activity level or, more likely, both. So, brainstorm a plan of action. Will you work out before or after work or at lunch? How much time will you allow for exercise? Will you get the family involved in more physically active fun in the evenings?
Set smaller, more realistic “stepping stone” goals.
Often, when we try to change a habit, we try to make drastic changes, all at once. To ensure a greater probability of success, make small changes over time. As each small change becomes a habit, add another small change that keeps you moving in the direction of your ultimate goal.
If your resolution is to quit drinking soda, but you currently drink three a day. Cut back to two for a week or two. Then, cut back to just one a day and, finally, cut sodas out altogether. If your goal is to eat healthier, focus on having at least one fruit or vegetable at each meal, then, gradually add other healthier improvements.
Track your progress.
Keep a calendar handy and give yourself a check-mark for each day that you successfully meet your goal. Research has shown that it takes 21 days to create a habit, so focus on getting 21 check-marks in a row. If you miss a day, don’t quit! Just start over.
Make a list.
One of the best ways to ensure successfully reaching a goal is having a clear vision of why it’s important to you. Make a list of all the reasons why you want to make the change or how you envision your life once you’ve successfully reached your goal.
If losing weight is your goal, your list might include things like:
- My clothes will fit better
- I’ll have more self-confidence
- I’ll feel more self-control
- I’ll be happier with my appearance
- I’ll be more physically fit
- I won’t be at risk for obesity-related illnesses
Keep the list handy so that you can read it whenever you’re feeling tempted to make choices that will move you farther from, rather than closer to, reaching your goals.
Plan for accountability.
Even those with strong willpower have moments of weakness, so it’s always good to plan for accountability. The best way to do this is to have an accountability partner. This may be a spouse, a friend (in-person or online), or coworker.
It’s important to choose someone who will support you in ways to which you respond best. Do you need someone who will check in with you daily or someone who will be available when you’re feeling weak? Do you need someone who will come alongside you and actively participate in the steps you’re taking to reach your goals or someone who will cheer you on from the sidelines?
Choose your accountability partner with care, then, be willing to lean on them when you’re feeling weak and tempted.
Reward yourself.
It’s a powerful motivator to know that there is a physical reward for all your hard work. Whether it’s a new pair of shoes, a CD, or a book for achieving a stepping-stone goal or a new wardrobe or a great vacation for a big milestone goal, the enticement of a physical reward can help keep you focused and motivated when you’re feeling weak and tempted.
The start of a new year is a great time for assessing changes you’d like to make in your life and envisioning where you’d like to be at the end of the new year. Make sure that you’re taking the steps to make those dreams a reality.
What are your goals for 2012?
like the last point – Award yourself! Always do this!
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