Tips for Successful New Year"s Resolutions
As a new year approaches now is the time many people begin contemplating new year's resolutions.
Often these resolutions end in failure.
Experts place the failure rate as high as 90 percent.
This may not foster an encouraging picture but there are several things people can do to increase their chances of success.
Below is a list of suggestions.
1.
Develop a measurable goal.
Often time people are not able to articulate exactly what their goals are in terms of measurable outcomes.
Make sure when developing a resolution that progress can be measured in some way because this allows you to see progress and is encouraging.
2.
Create smaller goals.
Many times people are able to identify where they want to go in terms of final goal but feel overwhelmed by the size of what it is they need to accomplish.
If a doctor has told you to lose 50 to 80 pounds that is overwhelming.
Perhaps breaking that down and saying, "I will lose 10 pounds in the first month" is a good small goal towards the larger goal.
Once a small goal is reached you can set your sights on the next sub-goal.
3.
Write a plan.
Writing out your plan makes it real, provides you a reference source, and helps hold you accountable to yourself.
Some examples of this include a meal plan, a family budget, or a project checklist.
4.
Make goals attainable.
Not being realistic is one of the major pitfalls that sink a goal or change.
Instead of a shoot for the sky type of philosophy, try to develop a medium range goal to start.
Achieving this will allow you to sit back, reassess, and decide the next attainable goal.
5.
Measure and track progress.
Tracking progress is the number one way to convince yourself that your efforts are working.
It positively reinforces (rewards) you when things are going well.
Tracking goals will also hint to you that maybe you are doing something wrong.
For example experts have shown time and again that keeping a physical record of a habit we are trying to tackle automatically reduces that habit by 1/3rd.
That's a big effect! 6.
Have a routine.
Doing positive behaviors as part of a routine makes it more likely they will be repeated.
For example many of the fitness folks I know always work out at the same time of day and those times are "reserved" for their workouts.
If time is reserved in the day for positive action toward a goal a person also feels some pressure to do the activity because they reserved time for it.
Again, it is another way to hold yourself accountable by setting time aside.
7.
Develop a community orsupportfrom people seeking the same goal.
There is nothing more powerful that having other people to bounce ideas off of or seek support about some goal you are working towards.
Whether it is a quit smoking group or an exercise group, all help encourage you toward your goal.
You are far less likely to skip that cycling class when you know all of your friends are going to be there expecting you.
8.
Keep an "oops" in perspective.
Understand that you are not perfect and will make mistakes.
I always try to remind people that it is better to spill three drops of milk than the whole gallon.
If you get off track toward your goal don't beat yourself up.
Take corrective action as soon as you are able to resume your plan.
If you allow the failure experience to sink you because you were not perfect then the whole goal is lost.
You don't need to be perfect and you never will be.
9.
Avoid "risky" situations.
This seems like it would be easy but many times people overestimate their willpower and end up in situations where they used to engage in a bad habit and are unable to resist.
A good example of this is somebody who is trying to quit smoking but is used to smoking while playing cards with friends.
Going and playing cards is a situation that makes it more likely the person will falter and smoke a cigarette because the situation itself will trigger a drive or an urge to smoke all on its own.
10.
Be positive about your goal.
Be excited and happy about what you're doing.
If you are negative about quitting smoking, losing weight, or getting into shape you will be far less likely to stay with the goal.
11.
Understand and accept temptation.
People who do not plan to be tempted are more likely to be blind-sided and pushed off track from their goals.
Plan for when you will be tempted or at risk and be ready with how you will deal with this situation.
For instance, if you are trying to eat healthy you should have an idea about what to order or ask for when you go out to eat.
When at a pot luck, party, or gathering you should already have in your mind a list of foods that are better choices for you.
12.
Reward yourself in a healthy way.
When you reach sub-goals celebrate by buying yourself something as a reward.
For example, somebody who has lost the first 20 pounds could go out and buy some new workout clothes.
A person who is finally able to run 3 miles without stopping could buy themselves a new pair of running shoes or an mp3 player.
Doing this helps encourage them on their journey and makes it more likely the positive behavior will be repeated.
James A Burns, PhD
Often these resolutions end in failure.
Experts place the failure rate as high as 90 percent.
This may not foster an encouraging picture but there are several things people can do to increase their chances of success.
Below is a list of suggestions.
1.
Develop a measurable goal.
Often time people are not able to articulate exactly what their goals are in terms of measurable outcomes.
Make sure when developing a resolution that progress can be measured in some way because this allows you to see progress and is encouraging.
2.
Create smaller goals.
Many times people are able to identify where they want to go in terms of final goal but feel overwhelmed by the size of what it is they need to accomplish.
If a doctor has told you to lose 50 to 80 pounds that is overwhelming.
Perhaps breaking that down and saying, "I will lose 10 pounds in the first month" is a good small goal towards the larger goal.
Once a small goal is reached you can set your sights on the next sub-goal.
3.
Write a plan.
Writing out your plan makes it real, provides you a reference source, and helps hold you accountable to yourself.
Some examples of this include a meal plan, a family budget, or a project checklist.
4.
Make goals attainable.
Not being realistic is one of the major pitfalls that sink a goal or change.
Instead of a shoot for the sky type of philosophy, try to develop a medium range goal to start.
Achieving this will allow you to sit back, reassess, and decide the next attainable goal.
5.
Measure and track progress.
Tracking progress is the number one way to convince yourself that your efforts are working.
It positively reinforces (rewards) you when things are going well.
Tracking goals will also hint to you that maybe you are doing something wrong.
For example experts have shown time and again that keeping a physical record of a habit we are trying to tackle automatically reduces that habit by 1/3rd.
That's a big effect! 6.
Have a routine.
Doing positive behaviors as part of a routine makes it more likely they will be repeated.
For example many of the fitness folks I know always work out at the same time of day and those times are "reserved" for their workouts.
If time is reserved in the day for positive action toward a goal a person also feels some pressure to do the activity because they reserved time for it.
Again, it is another way to hold yourself accountable by setting time aside.
7.
Develop a community orsupportfrom people seeking the same goal.
There is nothing more powerful that having other people to bounce ideas off of or seek support about some goal you are working towards.
Whether it is a quit smoking group or an exercise group, all help encourage you toward your goal.
You are far less likely to skip that cycling class when you know all of your friends are going to be there expecting you.
8.
Keep an "oops" in perspective.
Understand that you are not perfect and will make mistakes.
I always try to remind people that it is better to spill three drops of milk than the whole gallon.
If you get off track toward your goal don't beat yourself up.
Take corrective action as soon as you are able to resume your plan.
If you allow the failure experience to sink you because you were not perfect then the whole goal is lost.
You don't need to be perfect and you never will be.
9.
Avoid "risky" situations.
This seems like it would be easy but many times people overestimate their willpower and end up in situations where they used to engage in a bad habit and are unable to resist.
A good example of this is somebody who is trying to quit smoking but is used to smoking while playing cards with friends.
Going and playing cards is a situation that makes it more likely the person will falter and smoke a cigarette because the situation itself will trigger a drive or an urge to smoke all on its own.
10.
Be positive about your goal.
Be excited and happy about what you're doing.
If you are negative about quitting smoking, losing weight, or getting into shape you will be far less likely to stay with the goal.
11.
Understand and accept temptation.
People who do not plan to be tempted are more likely to be blind-sided and pushed off track from their goals.
Plan for when you will be tempted or at risk and be ready with how you will deal with this situation.
For instance, if you are trying to eat healthy you should have an idea about what to order or ask for when you go out to eat.
When at a pot luck, party, or gathering you should already have in your mind a list of foods that are better choices for you.
12.
Reward yourself in a healthy way.
When you reach sub-goals celebrate by buying yourself something as a reward.
For example, somebody who has lost the first 20 pounds could go out and buy some new workout clothes.
A person who is finally able to run 3 miles without stopping could buy themselves a new pair of running shoes or an mp3 player.
Doing this helps encourage them on their journey and makes it more likely the positive behavior will be repeated.
James A Burns, PhD
