40-40% of American adults make one or more resolutions each year.
It’s the same story every year.
The holidays have ended and you’ve made a grand list of all the things you are going to accomplish this year; hit the gym 5 days a week, lose 30 lbs., become super parent, climb Everest, run a marathon, learn Spanish… You may have lots of great and worthy goals, but before you know it, the pressures of everyday life bring you back to reality faster than you can say two words-resolutions failed. Only a couple of weeks into the New Year you many already find your self passing the buck on 2015 and strategizing for 2016 instead.
75% of resolvers maintain their goals through the first week….
64% of resolvers keep going after just one month….
46% of resolvers maintain their resolutions for just 6 months….
and finally a grand 12% end the year achieving their goals. This means the 88% of all resolutions end in failure!
10 Tips To Keep Your Resolutions On Track
1 Fuel Your Energy
Don’t mistake a lack of energy for a lack of time. Often times when you say “I’m just too busy” you really mean ” I just don’t have energy.” Make sure you have enough daily energy to keep up with your goals by making sure you’re getting enough sleep, exercise, and proper nutrition!
2 Choose Wisely
Set goals that have meaning to you and that you can surround with energy. Don’t make them just because it’s what you think you should do in January. If you start out half-hearted, you won’t be ready to commit.
3 Be Specific
Set realistic , specific goals. Losing weight is not a specific goal. Losing 10 pounds in 60 days is. Doctors say a realistic and healthy goal for weight loss is about 1-2 pounds per week. Also be aware of setting too many goals in one year.
4 Start Small
Start with small steps. Unless you are made of discipline, failure happens when a goal is too big and requires an overwhelming big step all at once. Don’t go to extremes like eating only lettuce or running 20 miles a week ( if you are not used to that). Instead, make a plan that works with your schedule and goals and is realistic and achievable. For example, commit to go for a walk three times a week and gradually increase frequency and duration.
5 Make A Plan
Track your goals. Every resolution should have a plan to accomplish it. Set up a detailed weekly calendar with alerts and reminders to help you stay on course.
Celebrate your success between milestones. Don’t wait for the goal to be finally completed, but treat yourself along the way as you achieve markers to your goal completion. Reward yourself with something your value and can afford- maybe a new clothing item or special evening out.
7 Be Accountable
Be accountable to someone. Being public about your goal and checking in regularly with a trainer, friend, or loved ones will make you think twice about quitting. No one like to admit to failure.
8 Remove Temptation
A house full of junk isn’t going to help you stay on track if you plan on losing weight. Allow yourself a little wiggle room, such as sharing a dessert when dining out, but don’t keep the temptation viable to taunt you. Indulging every so often will keep your healthful eating on track because you know an occasional splurge is not off limits.
9 Visualize It
Surround yourself with images and words that motivate you. Your inner voice may be telling you that you can do it, but sometimes that inner voice can get distracted, discouraged, or even intimidated. Sometimes you need an external voice to reinforce your determination. Place motivational quotes on your mirror, fridge, or other places you frequent. A fun way to motivate yourself is to select clothing or workout gear that features motivating messages.
10 Believe You Can Change
Consider that every day, people who have overcome addiction or trauma decided to change their lives. If they can change, you can too. Focus your thinking on new behaviors and patterns of thought. Creating new neural pathways in the brain can lead to change in habits.