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10 Steps to Sticking with Your New Year's Resolution
Happy New Year!
Are you ready for 2024? As we close out 2023 and enter the first week of the new year, many people are taking the opportunity to create their New Year's resolutions. After all, a brand-new year means a brand-new you, right?
The new year feels like a new beginning for many people and making resolutions is a natural extension of that feeling. One of the greatest obstacles to accomplishing most goals is getting started, and the start of a new year is just the motivation some of us need to get the ball rolling.
New Year's Resolutions
I am inclined to set goals throughout the year, adding new ones, once previous marks have been hit, but for many a new year is a perfect time to initiate a fresh start.
Many of the resolutions are common to many, making the resolution lists year after year.
Here are some of those that appear often:
- Lose weight
- Get out of debt
- Travel more
- Quit smoking
- Spend time at the gym
- More family time
- Finish school or return to school
- Change jobs or change careers
But making resolution lists is easier than completing them. Studies have shown that only about 12% keep their resolutions. Other research suggests that less than 10% feel they are successful by the end of the year when reviewing their history.
While there is a myriad of resolutions to choose from, including resolving not to make any resolutions, there are some common reasons that those resolutions don't make it to the finish line.
Why Do New Year's Resolutions Fail?
Before I help you with some inspiration, quotes, and steps to sticking with your resolutions this year, I'd like to reveal some common reasons resolutions fall short of completion.
Many resolutions fail because:
*They are too vague
-I want to volunteer more, I want to travel, I want to improve my finances
*They are boring
-I want to read more, I want to exercise more, I want to save money
*They are negative
-I'm never having another cigarette, I'm not going to drink alcohol anymore, I won't have desserts anymore
*They are not trackable
-I plan to lose weight, I'm going to be more productive, I'm going to spend more time with the family
*They are not doable
-I am going to read a book a day, I plan to lose 50 pounds next month, I will work 7 days a week until all debts are paid off
Any of the above can stop a resolution in its tracks, leaving us disappointed and quickly settling back into old routines and behaviors.
It doesn't have to be that way. Sometimes we need a little help determining how to keep our resolutions alive. That's important because we are more likely to approach the new year positively and change our behavior if we start with a solid plan.
10 Steps to Sticking with Your New Year's Resolution
1. Start vs. Stop a Behavior
*Research indicates that it is far easier to start a new behavior than to stop or quit an existing behavior.
*Rather than saying you won't eat out so much, make a vow to prepare and take your lunch to work three times a week
*Rather than say you won't watch so much TV, commit to reading 3 nights a week. You can't do both...
"You can get excited about the future. The past won't mind."
-Hillary DePiano
2. Be reasonable
*If you don't work out regularly, avoid the resolution to work out an hour a day. Choose to exercise 30 minutes for 3 times a week.
*If you haven't been an avid reader, don't plan to read 50 books this year. Resolve to read one book every other month, or 6 for the year.
3. Be specific
*Instead of your goal being to exercise more, choose walking 20 minutes a day.
*Rather than hoping to spend more time with family, commit to Sunday dinners together.
"Plant seeds every single day that you know who you are, you know what you're about and you know what goals you've set for yourself."
-Stephen Curry
4. Plan to fail
*Know that there will be obstacles to any worthwhile endeavor. Head them off by identifying ways to fail and have a plan to overcome them.
*For example, if you envision being too tired to work out after work, plan to get up 30 minutes early and exercise in the morning.
5. Be forgiving
*Know ahead of time that you won't hit the mark 100% of the time. Then don't waste time feeling discouraged or disappointed in yourself. Dust yourself off and pick right back up from where you left off. You will thank yourself at the end of the year.
*Give yourself the right to fail occasionally. Know that quitting for good is the only permanent failure. This mindset will limit your frustration and allow you to renew your motivation.
6. Seek accountability
*There is strength in numbers. Enlist the help of a family member, friend, co-worker, or professional that will keep your effort on track.
*Sharing your goal and reporting weekly progress can make you 70% more likely to complete your resolution than choosing to go it alone in secret.
"It is your right to choose what you do and don't do, to choose what you believe in and don't believe in. It is your right to curate your life and your own perspective."
-Lady Gaga
7. Set reminders
*Use your phone or calendar to remind you of your goals so that they remain top of mind.
*Use post-it notes on your desk, mirror, or refrigerator to help keep your mind focused on the promises you made to yourself.
8. Get early wins
*Start small so that you can get the satisfaction of victory. Don't try to do everything all at once. Pick one resolution to focus on and get that accomplished, then add others as you gain momentum.
*It can take anywhere from 21 days to 3 months for most of your new behaviors to become habits. Achieving small wins early will help keep you motivated until changes become second nature.
9. Reward victories
*Choose an activity or an object that you really enjoy which you can reward yourself with once you've accomplished one of your resolutions.
*Give yourself a mental high-five each time you meet or exceed your performance plan.
"You can find inspiration in everything. If you can't, then you're not looking properly."
-Paul Smith
10. Track progress
*In an earlier post, I discussed the importance of SMART goals. You might enjoy reading 7 Ways to Accomplish Your Goals. Your resolution should be specific and measurable, allowing you to track progress at regular intervals.
*You can use an app, a checklist, or a calendar to track your progress. Giving yourself a check, smiley face, or star can help maintain motivation.
"Brethren, I count not myself to have apprehended: but this one thing I do, forgetting those things which are behind, and reaching forth unto those things which are before."
-Philippians 4:13 KJV
No matter what you resolve to do, you are in control. The choices you make daily will determine your success or failure.
Final Thoughts on New Year's Resolutions
A life without purpose is no life at all. You will always miss 100% of the targets you don't aim for.
Research has shown that people making New Year's resolutions start the year with a happier outlook and feel more positive about their future.
Remember that change is a process. The things you want to see changed in your life probably took years to develop so don't get discouraged if your resolutions don't solve everything right away.
Stay the course. The journey of a 1000 miles begins with the first step. Take a step toward a better future and a better you today.
Now go live your best life,
Dan
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