It’s the perfect time to start anew, which is probably why so many people make resolutions at this time of year. A new year is often a great time to reset and establish new routines that will help you grow mentally, emotionally, socially, physically, or intellectually. Most of us have abandoned our resolutions by the end of March and gone back to our old ways.
We Make Resolutions for a Reason
Only about a quarter of people who make New Year’s resolutions achieve them. Losing weight, eating healthier, exercising regularly, making better financial decisions, quitting smoking, and spending more time with loved ones top the list of popular resolutions.
People feel like they don’t always achieve their resolution goals, but there is some good news.
Researchers found that people who make resolutions are 10 times more likely to change their behavior than those who do not.
Everyone makes resolutions to change at the beginning of the year, but why? In a series of studies known as the “fresh start effect,” researchers investigated how temporal landmarks can motivate aspirational behaviors4.
It’s easy to make lofty resolutions during the new year because it feels like a new start. When pursuing resolutions, people can sometimes bite off more than they can chew, but they can also provide a great opportunity to succeed.
What can you do to make your next resolution more likely to stick? Here’s what you can do:
Make sure you have a specific goal
Every year adults resolve to “lose weight,” “get more productive,” and “get in shape.” Instead of setting such vague goals, focus on something you can actually achieve. Choose a specific, attainable goal with the help of gadgets
You might commit to losing 10 pounds, writing a daily to-do list, or running a mini-marathon. Don’t go overboard. Choosing a concrete, a measurable goal also lets you plan how you’ll accomplish (and stick to) it.
How Does Self-Determination Work?
Put a limit on your resolutions
It’s tempting to make a lot of New Year’s resolutions, but Professor Richard Wiseman of Hertfordshire University suggests focusing on just one so you don’t overwhelm yourself.
Take it one step at a time
Even a little success can boost your self-confidence. Consider breaking big goals down into manageable chunks to tackle one at a time. As mentioned in the American Psychological Association (APA), concentrating on one behavior can lead to long-term success.
Too much at once can be overwhelming. It takes a lot of work and time to establish new behaviors. Keep your resolutions by focusing on one specific goal.
Single-Tasking Can Increase Productivity
Put Time Into Planning
Decide on your goal before it’s too late. It’s important to pick your resolution wisely and plan it out thoroughly. To tackle an important behavior change, experts suggest writing down the steps you’ll take, the reason you want to make the change, and ways to stay motivated.
Make a Detailed Plan
You can stay on track if you make a detailed plan. How important is this stage? When you’re facing challenges, you can think about what tactics you’ll use. What are your strategies for staying on track to making your resolution a reality?
You might give up if you don’t have a plan when you’re faced with an obstacle, setback, or resistance. So, if you want to run three times a week, how will you handle missing four in a row, or if you have to take time off for illness or injury?
Start by writing down your goal, making a list of what you will need to do in order to reach that goal, and writing down any obstacles you might face. You’ll be better prepared to stick to your resolution and overcome anything that might sidetrack you if you know what you’re aiming for and what difficulties you could face.
Setting goals for self-improvement
Don’t be afraid to start small
Too many people fail at their New Year’s resolutions because they take on too much too fast. You can totally fumble your plans if you start an unsustainable diet, overdo it at the gym, or change your normal behavior dramatically. Put your energy into taking tiny steps that will eventually lead you to your larger goal.
Small Steps Lead to Success
If you want to run a marathon, start out by going for a jog twice or three times a week. Then work up to longer runs and more workouts.
Start by replacing some of your favorite less healthy foods with healthier ones. Next, eat more vegetables, reduce your portions, and/or stop eating fried food or eating out.
These small incremental changes in life using gadgets make it easier to stick to your new healthy habits and increase your odds of success.
Don’t repeat your failures
Keep your resolutions fresh by not making the same ones every year. They will do it if they believe they can do it. But if they’ve already tried and failed, they’ll have low self-belief,” says Wiseman in an interview with The Guardian.
You might want to re-evaluate your past results if you choose to pursue the same goals you’ve done in the past. How did you do it? Which were the worst? What kept you from keeping your resolution in years past?
Make your resolution more achievable by altering it a bit. This year, you’ll be more likely to see results if you change your approach.
Change is a Process
What’s the point of trying to change unhealthy habits that took years to develop in a few days, weeks, or months? Have patience. This is a process. Even if you make a few mistakes, you can start over again and continue to work toward your goal, and record it in gadgets.
Your goals may take longer than you think, but remember that this isn’t a sprint. You may continue working on changing behavior for the rest of your life once you’ve made the commitment.
How to achieve your goals?
Get help
Sure, you’ve heard this advice a million times, but it works. Being motivated and accountable is easier with a support system, and use of the latest gadgets Plus, camaraderie makes sticking to your resolution fun. Try to find a like-minded friend or loved one to join you.
Tell your friends or family what you want. Even better if you join a group that shares your goals.
Recharge your batteries
During the first days of a New Year’s resolution, you probably feel confident and highly motivated to achieve it. It might seem all too simple to make this change since you haven’t experienced any discomfort or temptation.
If you’re struggling to get to the gym at 6 a.m. (or gritting your teeth through nicotine withdrawal headaches), your motivation to keep your New Year’s resolution may start to wane.
Remember why you’re doing what you’re doing when you face these moments. If you reach your goal, think about (or write down) what you’ll gain. Inspiration can help you get through tough times.
You’ve got to keep going
Many people have lost their initial spark of motivation by March. Even when you face setbacks, keep working toward your goals, and track them in gadgets. You should reevaluate your strategies if your current approach isn’t working. Having a flexible plan and even a flexible end goal will help you achieve success.
It’s a good idea to keep a resolution journal
You might want to keep a resolution journal so you can write about your successes and struggles. Describe what motivates you to keep doing it Toward your goal using the gadgets so you can refer to them when you’re feeling uninspired. Look at what’s causing you to falter (like stress at work or home) and how to deal with it.
Sticking with your goal and working on it throughout the year will make you one of the few able to say that you really kept your New Year’s resolution — and if you record your progress and strategies in gadgets, you’ll have ready evidence of your efforts if you ever feel like giving up.
Change Your Life Forever
Learning and Adapting In Gadgets
People typically give up on their New Year’s resolutions after experiencing a setback. When you suddenly relapse into a bad habit, don’t view it as a failure. You will often face challenges on the road to your goals, and you should view relapses as learning experiences.
In your resolution journal, note the date the relapse occurred, what might have triggered it, and what you might do differently next time. If you understand the challenges you face, you will be better able to handle them in the future, by updating in your gadgets.
Adapt, learn, and grow
People give up on their New Year’s resolutions when they face a setback. If you suddenly relapse into a bad habit, don’t worry about it. It’s not always easy to get where you want to go using gadgets, and you’ll stumble along the way. See relapses as learning opportunities instead.
Put down when you relapsed, what might have triggered it, and what you’ll do differently next time in your resolution journal. Understanding the challenges you face will make it easier to overcome them in the future.