Holy macaroni, it’s time to set our New Year’s resolutions again. What. The. Hell. Every year time seems to flow a little faster. It’s craziness!
Alas, it is what it is, and here we are. We have physically transitioned to a new year. The mental transition, of course, is a little slower (I promise you I’ll be writing the wrong year on everything until at LEAST June!).
Many of us have set ourselves some New Year’s resolutions. I know I have! I’m very excited about these changes! But I’m also a bit nervous. Let’s be real here (isn’t that what we do on this blog?). Less than 10% of the people who set New Year’s resolutions actually keep them.
What can we do to increase our chances of ACCOMPLISHING our resolutions? Here are some simple ideas you can incorporate pretty easily into your daily life. These will help you to keep your resolutions important and up front in your mind throughout the whole year, and not just on day one. These suggestions are great for any kind of goal you set, not just your New Year’s Resolution!
Make a resolution/goal in the first place:
This may seem like a “duh!” suggestion, but there’s a reason I not only included it, but made it number one.
Less than half of people even set resolutions. You know what you can’t accomplish if you don’t set them? Goals. Yep, the first step to accomplishing something is actually deciding you want to accomplish something. It’s SO simple…
Write it down and put it somewhere you will see it often:
The value of writing goals down has long been known by researchers. Here is a great article on The Huffington Post that discusses the benefits of putting your goals in writing.
Basically, if you write your goals down, you are almost 50% more likely to accomplish them. This has to do with you introducing these goals to your brain through thought AND vision. If your brain SEES the goal you’ve been thinking about, it gets the message that you are more serious about what you want.
The more your brain sees this goal, the more the importance of the goal is reaffirmed. So write it down often, and keep visuals in high traffic places in your home, such as by your front door, on your refrigerator, or on your bathroom mirror.
Set several small goals:
Remember when Bill Murray taught us about taking baby steps in What About Bob? While Bob took this a little more literally than his psychiatrist intended, there is value in the analogy.
It is much easier to accomplish several smaller, more defined goals than a single big one. So once you decide on your resolution, try to break it down into two or three micro goals that all work toward the bigger purpose. Make sure these are S.M.A.R.T. goals: specific, measurable, achievable, relevant, and time-bound (Learn more about S.M.A.R.T. goals here).
For example, if your resolution for 2018 is to be healthier, try a couple of small goals, like drinking more water, only eating sweets on the weekend, or taking a 20 minute walk every day. Those are much more defined and actionable than a general goal of being more healthy. This also makes it possible for you to measure your success.
Let me give you another example. Here is my resolution for this year:
I’ve broken my resolution down into three S.M.A.R.T. goals. I’m going to go a step further and break each goal down into a couple of smaller steps to make them even more achievable. Notice I also posted them right there on my refrigerator so I see them several times a day.
Establish a reward for accomplishing your goals:
Set up a reward for when you accomplish each of your small goals. Let’s go back to our example earlier of being healthier.
Say you set a sub-goal of drinking more water. How about if you drink 8 glasses of water a day, every day for a month, you buy yourself a new water bottle (Enter our January giveaway to win an Infusion Pro water bottle here)? Or if your sub-goal is to walk more, after a month of walking 20 minutes a day, get yourself a nice pedometer.
Reinforcing your goals with a reward system significantly increases your chances of success. One big reason for this is that when you are rewarded, you release more dopamine, a neurotransmitter in the reward and pleasure centers of your brain. Dopamine helps you to see rewards and work toward them.
Interestingly, anticipating a reward can be just as effective in releasing dopamine as actually getting the reward. This is significant because studies have shown that go-getters release much more dopamine than slackers do.
So reward your accomplishments, because science and shit!
Don’t go telling everyone:
Sounds weird, right? I mean, doesn’t telling other people about your goals create accountability? Not so much, according to research.
When we tell a person our goal, they often commend and encourage us for setting the goal. This stimulates something called Social Reality, according to Derek Sivers (Ted X speaker).
Sivers says: “When you tell someone your goal and they acknowledge it, psychologists have found that it’s called a “social reality.” The mind is kind of tricked into feeling that it’s already done. And then because you’ve felt that satisfaction, you’re less motivated to do the actual hard work necessary.” Learn more about this here.
This doesn’t mean you can’t share your goals with anyone. Just make sure if you do, that it’s a person who you have established mutual respect with, and who will help keep you in check.
As you can see, setting and KEEPING your New Year’s resolution isn’t as easy as just saying you want to improve. If it were that easy, none of us would struggle with keeping our resolutions! No, this is something that will take time and effort. But it will be worth it!
Don’t let yourself feel intimidated! Remember, you wouldn’t be setting the goal in the first place if it wasn’t important. Aren’t all important things in life worth working for? Follow the tips above, and I guarantee you will increase your chances of your New Year’s resolution becoming a box on your life checklist you can finally check off.
Now go get ’em guys and gals!
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