10 Tips to Hack Your New Year's Resolutions to Actually Work
Apparently 75% of people who make a resolution fail on their first attempt. (Miller and Marlatt 1998).
We’re just a little over a week into the New Year, typically the time when resolutions start to become less… well… resolute.
Some of the main reasons resolutions fail are that they are too vague, too intimidating, or not based on a time-frame.
If you don’t want that statistic to be your future, here are 10 tips to help you set goals for the year that are more likely to succeed:
BE SPECIFIC. The more specific you can make your goal, the better. Don’t say “Work out more” say “I’ll run on the treadmill for 20 minutes twice a week.”
BE MEASURABLE. Goals should ideally be quantifiable, that is, you can measure whether they’ve happened or not. For example, I will call my parents ONCE a week.
BE RELEVANT. This is fairly obvious, but the goal should matter to you and align with your values.
BE TIME-SENSITIVE. Goals need to be tethered to time. Indicate a frequency (# of times per week, month, etc.) or be able to set an end-date to when the goal will be accomplished.
BE ACCOUNTABLE. Goals that involve a level of social support or accountability tend to be more successful. Tell people about your goal and ask them to check in on you. Better yet, find an accountability buddy who agrees to check in on you regularly.
BE SMALL. If goals are too overwhelming, our mind wants to shut down. If a goal is complex, break it down into smaller goals that can be achieved in a relatively short amount of time (such as one week or one month.)
BE POSITIVE. It’s psychologically easier for us to think of what we are going to do, than what we are not going to do. So instead of saying “eat less meat” try saying “eat more vegetables.”
LEAVE ROOM FOR IMPERFECTION. If failure is a part of the process, you’ll be less discouraged when things don’t go perfectly. Allow room in your goals for the challenging bits, and be kind to yourself when those moments happen.
DAILY GOALS ARE BEST. Building your goal into a part of your regular routine can help you follow through with the changes necessary to make it happen. To make something into a habit, pair it with something you already do daily, such as brushing your teeth (hopefully!)
CELEBRATE! Rewards teach our brain to do more of the behavior that’s rewarded. Be intentional about celebrating your milestones, achievements, and baby steps as often as possible.
The most important factor to achieving new goals is your outlook. Remember to focus on the aspects that you can control. You can do hard things, especially when they are broken down into baby steps. Good luck!