Are you ready to learn 4 secrets to making New Years resolutions that stick? January is a great time to start thinking about all the amazing things that you want to accomplish in 2018, but the trick is finding ways to stick with your resolutions.
Unfortunately, many people break their resolutions because they don't have a well-designed plan for success, nor do they prepare for the challenges that come with changing bad habits. Research has shown that about half of all adults make New Years resolutions. However, fewer than 10% manage to keep them for more than a few months.
The good news is that you don't have to fall into this trap because I am here to share with you 4 secrets to making New Years resolutions that stick, so that you can confidently crush your goals in 2018!
Are you ready to start living every day with confidence, passion, and energy? CLICK HERE to join my Morning Ritual Mastery course!
Bad habits can be hard to break. Most of us can relate to this, whether that means trying to lose weight, quit smoking, or ditching coffee. Samuel Johnson once said, “The chains of habit are too weak to be felt, until they are too strong to be broken.”
The question remains, “If we know that bad habits aren't good for us, then why do we struggle to let them go?” New research by Duke University scientists suggests that a habit leaves a lasting mark on specific circuits in the brain, priming us to feed our cravings.
Changing habits comes down to willpower, and we all have it! Just like a muscle, it needs to be conditioned. Let's explore 4 secrets to making New Years resolutions that stick:
1. Fully Commit
Have you ever wondered why some people keep with their New Years resolutions, while others fail? It all comes down to commitment. Merely saying that you are going to change isn't enough. You need to take action.
Once you commit, create a realistic plan and write down what it is that you are going to do. A great way to hold yourself accountable to your New Years resolutions is to create a commitment contract, which has been found to have measurable effects when it comes to achieving personal goals.
Moreover, if you want to double your chances of reaching your goals, add a monetary component. One study found that people who had a financial incentive to lose weight lost 14 pounds more than those didn't have such incentives.
2. Set SMART Goals
The reason why a lot of people don't follow through with their New Years resolutions is that they are too general and not specific. If one of your resolutions is, “to lose some weight,” you won't get far.
The first step to changing any behavior is understanding what it is that you want to change. The best way to be 100% clear on what your resolutions are is to set S.M.A.R.T. goals, meaning ones that are smart, measurable, achievable, realistic, and timely.
According to research by Edwin Locke and Gary Latham, people who followed goals that were both specific and challenging led to higher performance 90% of the time. By setting S.M.A.R.T. resolutions, it will give you an endpoint to move towards, thereby setting you up for success.
3. Start Small
Let's face it…changing a bad habit can be hard work. Everyone has attempted to start a new habit and failed at least once. Why? Oftentimes, it's because their goals were too big.
Start small and focus on simple mini habits. For example, if you want to lose 10 pounds, commit to 30 minutes at the gym 2 times/week, and then slowly increase the amount over time. When you remove the pressure and expectations that come with changing old patterns of behavior, it gives you the motivation that you need to stick with it.
In the words of psychologist Lynn Bufka, “Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important, and working toward it, one step at a time.” Don't ever forget that small wins eventually transform into big gains over time.
4. Find An Accountability Partner
It's a lot easier to follow through with your New Years resolutions when you have someone in your corner, cheering you on, especially when you feel like giving up. Breaking a promise to yourself is one thing, but it's far harder to let someone else down.
According to a study at the Dominican University of California, more than 70% of the participants who wrote down their goals and then sent weekly updates to a friend reported successful goal achievement. Of those participants who created a goal and kept it to themselves, only 35% were successful.
Stop procrastinating and share your goals with a friend, colleague, or loved one. Having an accountability partner is one of the best ways to stay consistent and motivated so that you continually make progress towards your goals.
These are 4 secrets to making New Years resolutions that stick. What're your New Years resolutions? If you haven't already, I encourage you to sit down and make a list of the lifestyle changes that you want to make this year. This is the beginning of anything you want. Don't be afraid to dream big.
Are you ready to start living every day with confidence, passion, and energy? CLICK HERE to join my Morning Ritual Mastery course!