The new year is a time to reflect on the past and look forward to the future. Many people use this opportunity to set goals for themselves, such as losing weight, saving money, or learning a new skill. These are called New Year’s resolutions, and they can be a great way to improve your life and happiness.
However, making resolutions is easy, but keeping them is hard. According to some studies, only about 12% of people who make New Year’s resolutions feel that they achieve them¹. Most people give up on their goals within the first few weeks or months of the year, and end up feeling frustrated and disappointed.
So, how can you make and keep your New Year’s resolutions in 2024? Here are some tips and strategies that can help you succeed:
1. Be specific and realistic
One of the most common mistakes people make when setting resolutions is being too vague or too ambitious. For example, saying “I want to be healthier” or “I want to be rich” are not very helpful or achievable goals. They are too broad and do not have a clear definition of success.
Instead, you should make your resolutions specific and realistic. This means that you should define what you want to accomplish, how you will measure your progress, and what resources and time you will need. A good way to do this is to use the SMART criteria, which stands for:
- Specific: Your resolution should state exactly what you want to do, why you want to do it, and how you will do it.
- Measurable: Your resolution should have a way to track your results and evaluate your performance.
- Achievable: Your resolution should be within your reach and compatible with your abilities and skills.
- Relevant: Your resolution should be meaningful and important to you and your values.
- Time-bound: Your resolution should have a deadline or a timeframe to complete it.
For example, instead of saying “I want to be healthier”, you could say “I want to lose 10 pounds by June 1st by following a balanced diet and exercising for 30 minutes three times a week”. This is a much more specific and realistic resolution that meets the SMART criteria.
2. Break it down into smaller steps
Another reason why people fail to keep their resolutions is that they try to do too much at once. They set big and complex goals that require a lot of effort and change, and then get overwhelmed and discouraged when they face challenges or setbacks.
To avoid this, you should break down your resolution into smaller and simpler steps. This will help you focus on one thing at a time, and make your goal more manageable and achievable. You can also celebrate your small wins along the way, which will boost your motivation and confidence.
For example, if your resolution is to learn a new skill, such as playing the guitar, you could break it down into steps like:
- Buy or borrow a guitar and a tuner
- Learn how to tune your guitar and hold it properly
- Learn the basic chords and strumming patterns
- Practice for 15 minutes every day
- Learn a simple song that you like
- Join a guitar class or find a tutor online
- Play with other musicians or perform for your friends
By following these steps, you will gradually progress towards your goal, and enjoy the learning process more.
3. Find your motivation and inspiration
Sometimes, people lose interest or enthusiasm for their resolutions, and forget why they started them in the first place. They may also face distractions or temptations that make them stray from their path.
To prevent this, you should find your motivation and inspiration for your resolution. This means that you should remind yourself of the benefits and rewards of achieving your goal, and the costs and consequences of giving up. You should also find sources of inspiration that can keep you excited and energized, such as:
- Reading books, articles, or blogs that relate to your goal
- Watching videos, podcasts, or documentaries that feature people who have achieved similar goals
- Following social media accounts or hashtags that share tips, stories, or challenges related to your goal
- Joining online or offline communities or groups that support your goal
- Finding role models or mentors who can guide you and inspire you
By finding your motivation and inspiration, you will strengthen your commitment and passion for your resolution, and overcome any obstacles or difficulties that you may encounter.
4. Seek support and accountability
Another factor that can influence your success in keeping your resolution is the social environment that you are in. If you are surrounded by people who share your goal, encourage you, and help you, you are more likely to stick to your plan and achieve your desired outcome. On the other hand, if you are isolated, criticized, or influenced by people who do not support your goal, you are more likely to give up or fail.
Therefore, you should seek support and accountability from others who can assist you and hold you responsible for your resolution. You can do this by:
- Telling your friends, family, or co-workers about your resolution and asking them to cheer you on and check on your progress
- Finding a partner or a buddy who has a similar or compatible goal and working together or sharing your experiences and challenges
- Joining a class, a club, or a program that offers guidance, feedback, and resources for your goal
- Hiring a coach, a trainer, or a professional who can provide expert advice, support, and supervision for your goal
By seeking support and accountability, you will benefit from the social pressure and influence that can motivate you and keep you on track.
5. Reward yourself and be flexible
Finally, one of the most important tips for keeping your resolution is to reward yourself and be flexible. This means that you should acknowledge and celebrate your achievements, no matter how big or small, and treat yourself with something that you enjoy and value. This will reinforce your positive behavior and make you feel good about yourself and your goal.
However, you should also be flexible and adaptable to changing circumstances and situations. Sometimes, things may not go as planned, and you may face unexpected challenges or opportunities that require you to adjust your goal or your strategy. Instead of being rigid and stubborn, you should be open and willing to modify your resolution as needed, and learn from your mistakes and failures.
For example, if your resolution is to save money, you could reward yourself with a movie night or a dinner out after reaching a certain amount. But, if you encounter an emergency or a special occasion that requires you to spend more than usual, you should not feel guilty or discouraged, but rather revise your budget and your savings plan accordingly.
By rewarding yourself and being flexible, you will make your resolution more enjoyable and sustainable, and cope better with any changes or difficulties that may arise.
Conclusion
Making and keeping New Year’s resolutions can be a challenging but rewarding process. By following these tips and strategies, you can increase your chances of success and improve your life and happiness in 2024. Remember, the key is to be specific, realistic, motivated, inspired, supported, accountable, rewarded, and flexible. With these ingredients, you can make your New Year’s resolutions stick and achieve your goals. Good luck and happy new year!
Dr Tenn is a Consultant who is passionate about promoting entrepreneurship, healthcare, and emotional well-being.
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