New
Year's "resolutions" are often made at the beginning of the
year. We resolve to exercise more, eat healthier, pursue career
aspirations, spend less time online, or work on our relationships.
However, the truth is one
in three people abandon their resolutions by the end of
January -- citing 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.
Consider
these ten tips to help you establish, achieve and maintain your
objectives:
1. 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.
2. Write down your goals.
This
will force you to clarify what you want and motivate you to take
action. A study
from the Dominican 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.
3. 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 looking at the "why"
behind your actions will provide insight and assist you in conquering
the habit.
4. 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.
5. 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.
6. 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.
7. Don't do it alone.
Find
someone you trust and ask them to support you through the process,
making you more accountable.
8. Try mindful meditation and breathing techniques.
Meditation
and becoming more mindful can help reveal why cravings and addictive
behaviors arise and may allow you to make changes with more ease.
9. Reward yourself.
Celebrate
your successes (with something that's good for you) for sticking to
your new, healthier behaviors.
10. 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.
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