Around this time of the new year, I often get questions from clients wondering why some people succeed with their New Year’s resolutions while others give up by February. Therefore, it is not uncommon for people to feel that they are not succeeding because they are doing something wrong or, worse, something is wrong with them. Let me begin by stating there is absolutely nothing wrong with anyone who might be struggling with
Historical records show people have been making New Year’s resolutions for over 4,000 years. However, even today, only about 10 out of every 100 people who make resolutions actually keep them. The good news is that following some simple strategies can improve your chances of success.
Getting Started
I tell everyone that you don’t have to wait until January 1st to start a resolution; it is never too late to begin, regardless of the calendar date. You can always begin your new resolutions at any time of the year you want to.
So, with this in mind, you might want to try something called the “Old Year’s Resolution” approach. Think of it like practicing for a sports game or a musical performance before the big day. In this technique, you start trying out your new habit before the date you plan to launch your resolution. In other words, you can begin without the pressure of being “official.” For example, if you want to start reading more books, try reading for just 15 minutes before bed the month before your resolution date. If you miss a day or two, it’s no big deal – you’re just practicing! This way, when the actual date to begin your resolution arrives, you’ll already know what works for you and what doesn’t.
Review your accomplishments
Before you choose your new resolution, take some time to think about what you accomplished last year. You may have learned a new skill, achieved a career milestone, improved your financial outlook, or rebuilt old friendships. Reviewing and understanding what you’ve already accomplished can help you set better goals for the future.
Setting Goals That Make Sense
One of the biggest mistakes people make is trying to change too many things simultaneously. Imagine trying to learn a new sport, instrument, and language on the same day – it would be overwhelming! Instead, pick just one thing to focus on. Break down the overall goal into small chunks that can be moderately tackled. Make sure your goal is very specific. Instead of saying, “I want to be healthier,” choose something precise like “I will eat one serving of vegetables with dinner every night” or “I will go for a 15-minute walk after work each day.”
As you accomplish each smaller objective, you can then begin to add another piece toward building that overall goal. You might want to organize your whole house. Consider starting with just one room or one thing that will be maintained daily. Once that becomes easy, add another part of the room or another area, and so on.
Making New Habits Stick
Our brains love routines, so it’s helpful to create what experts call a “habit loop.” This loop has three parts: a reminder (like putting your sneakers by your bed), an action (like going for a morning walk), and a reward (like enjoying your favorite breakfast afterward). The reward part is really important—it helps your brain connect the new habit with feeling good.
Getting Help and Support
Just like having a study buddy can help you do better in school, having someone to support your resolution can make a big difference. This could be a parent, teacher, friend, or coach. Tell them your goal and ask them to check in with you regularly. Some people even make a deal with their support person – for example, if they stick to their resolution for a month, they will both do a night out or go to a concert.
Different Styles for Different People
Everyone works differently, and knowing your style can help you succeed. There are four main types of people when it comes to getting things done:
Doers are like race car drivers—they love checking things off lists and getting things done quickly. If you’re a doer, use checklists and timers to track your progress.
Thinkers are like scientists – they like to understand everything before starting. If you’re a thinker, journal your progress and organize your space to help you focus.
Seers are like artists – they love coming up with new ideas. If you’re a seer, make your resolution fun and creative, like turning exercise into a dance party.
Feelers are like team captains – they work best when connected with others. If you’re a feeler, join a club or group related to your goal or work on your resolution with a friend.
Tools
Putting all these strategies and techniques in place takes some effort. Here are some tools that can help with scheduling, focusing, and keeping track of your time and tasks:
https://reclaim.ai/
https://meaningful-things.com/
https://todoist.com/
https://toggl.com/
https://culturedcode.com/things/
https://habitica.com/static/home
Staying Successful Long-Term
Remember that change takes time. Think about when you learned to ride a bike—you probably fell a few times before you got it right. The same goes for any new habit. Instead of giving up after a mistake, think of it as practice to improve.
Keep track of your progress in a way that’s fun for you. Some people like to use stickers on a calendar, while others prefer taking pictures or writing stories about their journey. Celebrate your small wins—every time you stick to your resolution is a victory!
Most importantly, choose a resolution that matters to you, not just something you think you should do. Suppose you love animals and want to help them. In that case, your resolution could be learning how to care for pets or volunteering at an animal shelter. You’re likelier to stick with your goal When you care about it.
Recap of Our Tips for Success
- Start small: A 10-minute daily habit is better than an hour-long activity you’ll quit after a week.
- Make it clear: “I will read one chapter every night before bed” is better than “I will read more.”
- Get ready: Put everything you need for your new habit in place the night before
- Find an accountability buddy: Share your goal with someone who will encourage you.
- Track it: Keep a record of your progress in a way that’s fun for you
- Celebrate: Reward yourself for sticking to your plan
- Be patient: Remember that forming new habits takes about a month
No matter what you want to improve or develop, following these guidelines can help you become one of the few successful people who can keep their resolutions. Remember, every expert was once a beginner, and every new habit starts with a single day.
