I had numerous discussions with family and friends over the holiday break about their New Year resolutions. January 15th is supposedly the most common day for ‘failing’ on your resolution – as we all know it’s easy to make resolution but much harder to keep to them.
There’s probably a good reason for this – firstly, research suggests our brains are programmed to see any change in our normal routine as a threat. Secondly, establishing a new habit is difficult; according to a study I read recently even simple daily changes such as eating fruit at lunch or running for 15 minutes a day take an average of 66 days to become a habit.
So, if you want to deliver on your New Year’s resolution (or any goal you set), it’s going to take some considerable effort and determination on your part. Here are my tips to help you succeed:- 1. Set realistic goals – don’t set yourself too many challenges (I still think focussing on the one thing that will make the biggest difference is the way to go) and don’t be unrealistic in what you want to achieve. Set achievable targets then, if you hit your goal early, you can always set a bigger challenge. You’ll feel so much better for achieving even a small goal and it will spur you on to the next one. 2. Visualise a positive ‘end state’ – how are you going to think/feel when you have achieved your goal. What will your family/friends/colleagues be saying about you? Set up a positive end state – and remind yourself of this when times become tough. 3. Set ‘lead’ tasks – challenges such as ‘I want to get fit’ are great to visualise as your end goal. Just think how great you’ll feel and what you’ll be able to do this time next year. But this is called a ‘lag’ measure. You need to set yourself a ‘lead’ task – commitments such as ‘I am going to walk for 15 minutes every day’ are much better – they are things you can actually do that lead to the achievement of the end goal. So, instead of saying ‘I am going to lose weight’, work out what can you do that will actually lead to you losing weight and set that as your task 4. Commit to your task to someone who matters – find someone you can be accountable to for delivering on your commitments. Make it someone who matters to you. Someone who you won’t want to let down. That might be a partner, your kids, a friend – just make it someone who matters to you.
All that’s left now is to go for it – good luck.
