January is everyone’s fresh start. We resolve to exercise more, eat healthier, pursue career aspirations, spend less time online, or work on our relationships. The truth is one in three people abandon their resolutions by the end of January — citing a lack of time or commitment to the goals to begin with.
If you are serious about sticking to your resolutions, there are some solid methods that may increase your chances for success. Change is never easy — it requires soul-searching and resolve — but the results of working toward positive transformation can offer you renewed confidence and a more purposeful outlook for the future.
Here are a few tips that can help you stay on track and stay true to yourself.
Set SMART goals
The most critical component of sticking to a resolution is setting it. SMART is an acronym for Specific, Measurable, Attainable, Realistic, and Time-bound. For instance, “I want to lose weight” is not a goal — “I want to lose 10 pounds by March” is more specific, measurable, and incorporates a deadline.
Write down your goals
This will force you to clarify what you want and motivate you to take action. A study from theDominican University of California found that people who wrote down their goals, shared this information with a friend, and sent weekly updates to them were on average 33 percent more successful in accomplishing their stated goals than those who merely formulated goals on their own.
Take notes when you give in to an addictive behavior
Try to maintain an open, non-judgmental attitude by being an insightful and attentive “witness” to your actions. This will help you identify your triggers so you will be more aware of the emotions attached to the behavior. A willingness to look at the “why” behind your actions will provide insight and assist you in conquering the habit.
No goal can be met without motivation
Take time to define why you want to lose weight, mend a relationship or cut down on alcohol. Write down your reasons for changing the habit or behavior, and then create recurring reminders in the form of notes — placed on the bathroom mirror, in your car, or on the fridge. Alternatively, you can create calendar events or a voicemail recording to remind you of why you want to initiate the change.
Block out time
Lack of time can serve as a perpetual excuse for us all. In order to realistically set yourself up for success you have to determine how much time you will need to devote to attaining your goal and schedule it on your calendar each week so you aren’t tempted to double-book.
Know your weaknesses
Identify your triggers. Try to determine what throws you off course. Does stress provoke you to have a drink or to smoke? Do you binge eat at lunch if you skip breakfast? Take a good look at your behavior and identify what causes you to slip up — then find ways to prevent self-sabotage.
Don’t do it alone
Find someone you trust and ask them to support you through the process, making you more accountable.
Reward yourself
Celebrate your successes (with something that’s good for you) for sticking to your new, healthier behaviors.
Surround yourself with like-minded people
Try to spend more time with those who share the same aspirations and long-term objectives. Seek out others who are intent on making positive changes in their own lives — and encourage you to do the same.
If you slip, don’t give up, and don’t be so hard on yourself. Just jump right back in and pick up where you left off!
Make it a great day!