Making New Year’s resolutions that stick

It’s been said the definition of insanity is doing the same thing over and over again and expecting different results.

And yet, year after year, we make New Year’s resolutions – often the same ones! – and within weeks or months, 98% of the resolutions fail. Or, more accurately, we fail to follow through on them.

One thing specialists who understand human behavior know is that resolutions that are too broad or too vague are doomed to fail. For instance, “I resolve to lose XX pounds this year" or “I resolve to balance my budget" are mostly wishful thinking, assuming that willpower alone will help you achieve what you’re hoping for. What’s missing is a plan or roadmap to help make it happen.

The key is to go beyond wishful thinking and implement strategies to guide and inspire you:

  1. Make resolutions specific, measurable and achievable in a short time frame: For example, “I will lose 10 pounds by March 1 by walking an hour a day and cutting out fried foods and desserts."
  2. Make resolutions that are small and simple and tackle one at a time: Wanting to lose weight, balance your budget and write a book, all at the same time, is too unfocused and bound to fail. Choose one, break it down, be specific, and when you’ve succeeded, move on to your next resolution.
  3. Reward yourself: Being compared to a dog is probably the last thing any of us wants to hear! But there’s a lesson in how we treat our furry friends. When we train them and they successfully complete a task, we reward them to reinforce their behavior. We can benefit from the same strategy – if you succeed in your resolution, or reach the first of many set milestones, reward yourself with a gift, a night out, a day off, a self-high-five – anything that will motivate you for the next hill you’re climbing.
  4. Find a partner in crime: Changing your habits and behaviours is hard – which is why you’re still resolving to change them! Team up with a friend or family member who has the same or even a different challenge they’re tackling. Check in with each other, provide encouragement when they do well and a little tough love when they fall behind.

This New Year’s, try this 4-step strategy and we suspect you’ll have at least one less resolution to tackle for next year. And, as always, please share your thoughts and ideas in the Shop Talk blog community forum.

Did you know: You’re not alone

54% of us give up on our resolutions within 6 months and only 8% succeed by the end of the year.  (Source)

14 thoughts on “Making New Year’s resolutions that stick

  1. My resolution for coming year is to be more health conscious by staying away from luxurious and be more motivated by doing things which is eating healthy 3 balanced meals on right time and walk around as far as possible. And think more positive by sharing thoughts and involvement in charities such as to food banks to help feed many needies of of different communities.

  2. I don’t make NY resolutions. I think they are one of the most abusive things we can do to ourselves. We set ourselves up to fail. They create an insane amount of stress, all of which is unnecessary. Forget making resolutions. Just do your best every day.

  3. Always keep in mind that the life has two vital parts. Material & Spiritual. During your Lifetime you have to balance both sides. Do not let one to supersede the other. With this resolve you will be at peace and will be able to full fill all of your aspirations.

  4. In my honest opinion I don’t believe in doing New Year resolutions because your putting a lot of pressure in the holidays to make any changes. | feel we can do changes any time if we have something we want to work on or do.

  5. I always try to make just one resolution and I make it an easy one that I know I can do. One year was lose 2 lbs. Simple enough. Other years was take on new activities and learn new things. Thats never ending. So always something small that will also help me in the future as well.

  6. I really like your writing style, good info, thanks for posting it and let everyone chooses their best new year resolution for this year. What I like from the list is let start on experiences not on the goal.

  7. My resolution was to stay away from alcohol and I’m already in my seventh month which is a new beginning for me

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