9 Tips On How To Make Resolutions That Stick
Before you start writing down what you’d like to achieve in the upcoming year, spend some time reflecting on the past year. What brought you joy? How did you adapt to the changing world situation? This isn’t a moment to berate yourself on what you didn’t do, but instead focus on the positive. Through change comes great resilience. Try to think of five ways you’ve grown or shone brightly this past year. I’m sure that once you start going, you will have a whole list of things to be proud of. Keep this list somewhere safe.
Onwards and upwards
Who knows what 2023 has in store. The world seems to be changing every five minutes. But allow yourself the gift of time to think intentionally on what you can control as you enter 2023. The obvious examples are our diet, how much exercise we do, the amount of sleep we have and our mindset. I’m sure at least one of these is a constant feature on your new year’s resolution list. But let’s go a bit further into resolution making theory… It’s all well and good making promises to ourselves now but how do we actually make resolutions that stick? A whopping 80 percent of New Year’s resolutions fail by the second week of February. Some studies show that only 8 percent of us will keep our resolution and see them through to the end of the year. Here are some tips if you’re hoping to be part of that 8 percent…
1. Choose your number: I prefer to set myself 6 resolutions per year and although I try to focus on achieving them all simultaneously, I assign 2 months to each specific goal. For example, meditation is on my resolution list and I’ve assigned January and February to work on developing this new skill.
Obviously choose a number of resolutions that works for you but I personally feel that making more than 10 resolutions leads to overwhelm. Resolutions should inspire us and make us feel good.
2. Make them attainable: Don’t be vague and don’t go into the resolution without a plan. For example, it’s not good enough to say ‘I resolve to be in better shape,’ or write ‘lose weight’. Be specific. Are you going to embark on sticking to an exercise routine? Will you seek the help of a dietitian or make a lifestyle change with your food? There are a million more questions about what you will actually do to get in ‘better shape’ so try to answer some of the more obvious questions about how you’re actually going to achieve it. For example, make it a goal to eat healthy 80 percent of the time and exercise at least three times a week. It’s a specific goal and has a description of how much you’re going to do.
3. Make them easy: After reading Atomic Habits by James Clear, I realised that I had my approach all wrong. As a perfectionist, I tend to ‘overdo’ the practice of the habits that I hope will become part of my lifestyle. For example, when I wanted to get fit, I would plan runs and long walks that would span between 1.5-2 hours. They became a nightmare to fit into my schedule. And I soon lost motivation. Atomic Habits taught me to start small and be satisfied with my accomplishments towards that habit, however small my effort was. If I went out for a quick run of 20 minutes, then that’s much better than not doing anything at all. I no longer feel like my exercise habit isn’t ‘good enough’. And it’s much easier to fit a 20 minute run or workout into my day.
4. Write them down on paper: It’s powerful to write an actual list of resolutions on paper, rather than just saying them out load, keeping them ‘in your head’ or typing them out on your phone or computer. Also, I love the idea of writing them down on paper and then carrying them around with me in my purse or handbag. I’m more likely to take out that piece of paper and re-read my resolutions again and again throughout the year. If they’re on my phone, it’s just another note and piece of digital data engulfed by heaps of digital distraction, that is often more alluring and enticing to engage in.
5. Constantly reread them: Get into the habit of reading them every day.
TIP: This part is easier and less time consuming if you have less than 10!
Perhaps put the list up somewhere you will definitely see them everyday, like your bathroom mirror or on your fridge.
TIP: It helps if your fridge is already trimmed down with the paper clutter if you prefer this strategy!
6. Share them: Share your resolution goals with three to four people who will ask you about them and hold you accountable in achieving them. You can also return the favour by doing the same thing for them. Trust me, New Year Resolution buddies are gold. If you’re brave, you can even share them on your social channels. Nothing shouts commitment more than 150+ friends knowing what your goals are for 2021!
7. Create milestones: Create milestone markers that you can use to re-evaluate your progress or areas of improvement. For example, if your goal is to improve your skills in meditation for 2021, create a milestone for the end of February like: ‘By the end of February, I will be meditating 3 times a week for 10 minutes’. Then for April: ‘By the end of April, I will be meditating 4 times a week for 12 minutes’. Being specific about your goals gives you something distinct to work towards. Just make sure the milestones you set are attainable.
8. Reflect on your resolutions: I like to reflect on my resolutions every two months (which works in conjunction with my first tip). You may prefer to reflect on them quarterly. Choose a time frame that works for you and if you have managed to stick to your goals, be sure to celebrate your success. Treat yourself to a long bath, a hot chocolate, a glass of wine, or a takeaway from your favourite restaurant (hopefully it will be open by that point so a takeaway may be a thing of the past!).
9. Keep a visual tracker: This is one of my favourite takeaways from Cal Newport’s Deep Work. Although he was writing specifically about tracking the amount of ‘deep’ work hours you complete, the same logic can be used for celebrating our commitment to our resolutions. On your calendar, you write a cross, tick (or choose another symbol for each goal you’re working on) and every time you engage in an activity relating to that goal, mark it on your calendar. The visual representation of your success is a strong motivator. It becomes almost taboo to then ‘break the chain’! Try it out; I promise it’s a very effective strategy! For more on Cal Newport’s book, read my blog post ‘My Ten Takeaways from Cal Newport’s Deep Work’.
Whatever goals you’re working on in 2023, I wish you the best of luck in achieving them. If you feel inspired by any of the advice above, I’d love to know in the comments. Also, if you want me to keep you accountable, feel free to share your resolutions too! But no more than 10 please…!