It is easy to make resolutions. Only 19% of people keep their resolutions for two years, according to a study. Most people don't make it that long. 30% of people give up on their goals by January.
Many people go through the highs and lows of the New Year's resolution process. I help them change the way they set their resolutions. A few simple changes to the goals will increase their chances of success.
There are three mistakes to avoid when setting a resolution.
1. Non-measurable goals are established.
It's common for people to say things like, "Next year is the year I'm finally going to get healthy" or "I just want to be happy in the New Year." Resolving to fail is set up for failure.
You wouldn't feel like a success if you made positive changes that helped you.
How do you know if you made it to your health goal? Did drinking more water count as success? Did going to the gym make you feel better?
How do you know if you got happier? Does that mean you succeeded in your hobby? If you started drinking after work, what would you do? If other areas of your life took a nosedive, would that count as success?
If you want to change your life, you have to define what success looks like. Clear action steps are involved in creating measurable goals.
"I want to be able to lift 100 pounds" is better than "I want to be healthy." "I want to see my friends one night a week" is better than "I want to be happy." Behavioral changes can be identified.
The article was published in December of 2019.
2. Setting your sights too high.
It's a good idea to say that next year is the year you're going to work out every morning. You'll probably lack motivation to keep going after January 3rd, after your initial excitement wears off.
Setting a big goal can make you feel overwhelmed. You'll start to doubt your ability to succeed and think about giving up.
You will be more likely to succeed if you have short-term objectives. You should hit the gym three days a week.
You could pick a target range instead of a goal. A study published in the Journal of Consumer Research found that this strategy increased the chances that people met their goal.
Save $100 to $300 a month, instead of $200. You'll get an extra boost in motivation if you hit $100. You can keep going until you reach $300 or more with this boost.
3. January 1 is when you start your resolution.
Researchers discovered that change happens in stages when they examined how some people successfully changed their habits. In order for people to change their behavior, they have to be prepared.
Most people are not ready to make a change on January 1st. They feel pressured to change based on a calendar date rather than their readiness to do so.
If you want to make a resolution that sticks, you should start working on it when you are ready to change. January 1 is the date you're going to change your life. December 15 or January 22 are better days to start your journey.
When you have a plan for sticking to your new habits, you'll know you're ready. A little preparation will ensure the action you're taking is effective, and it will increase the chances that your changes will stand the test of time.
If you want to increase the likelihood that you will stick with your resolution, you need to start early. Make a goal that is doable and one that you are prepared to meet.
