This is the time of the year when my clients (and most people) struggle to stick to the resolutions that they made with good intentions on January
1st- lose weight, quit smoking, get out of debt, write a book, start a business, volunteer more. In fact, research shows that less than fifty percent of New Year's resolutions are maintained for more than six months.
The difficulty most people face in keeping their resolutions is that changing behavior involves more than simply vowing to do so. A lot more. So, whether you want to do more or less of something, quit something altogether or start something new, here are a few tips that can help.
1. Be sure the change you vow to make is something you really want, not just something you think you should do. Altering habits is hard work; if you're not going after something you really want, you set yourself up for failure.
2. Be specific about what you are going to do. Instead of vowing to "lose weight," state that you will "walk for 30 minutes three times a week and replace your daily sweetened beverage with water." State your goal in incremental, measurable, specific actions. Make sure that the goal you set is attainable, too. To go from a sitting position to running a marathon in six weeks may be too long a distance to travel in that short a time.
3. Accentuate the positive. When your goal is negative, you're reminding yourself of what you can't have or can't do. Instead of saying "I won't eat fatty foods," say "I will drink nonfat milk and have fruit for dessert."
4. Believe in yourself. Positive self-talk, affirmations and encouragement really do help. Even if you fail the first time, that doesn't mean you're doomed to failure. Be easy on yourself if you lapse. Change is often a two-steps-forward, one-step-back process. The important thing is to note what you have learned so that you can make some changes the next time.
5. Easy does it. Set your goals in short, manageable steps rather than one giant leap. Start slowly: go to the gym twice a week instead of four times; walk a block instead of a mile.
One of my clients has vowed every year for the past ten years that she was going to write a novel. Following the tips above, this year she has committed to writing a page a day, three days a week. That's doable for her, and at that rate, by the end of the year, she'll be well on her way to a first draft.
If she can do it, you can too! What change do you truly long to make in your life this year?
