It’s that time of year again. Men and women of all ages and walks of life are meeting at their local coffee shops to sip lattes and discuss their New Year's resolutions.
“This year is going to be different,” they say. “This year, I’m going to actually follow through on my commitments to a better life. I’m motivated. I’m ready. I’ve got this.”
But soon, all the passion and excitement of a fresh start give way to the stress and chaos of everyday life, and most people slowly watch their resolutions fade into the abyss of good intentions.
The research here is strong. While around 45% of people set New Year’s resolutions, only 8% are successful in meeting their goals.
The good news is that even though the odds are stacked against you, you can set goals for the new year that make it far more likely you will follow through.
Here's how:
Most people create a list of resolutions that would constitute a complete lifestyle overhaul.
“I’m going to start working out, become a vegetarian, save more money, stop yelling at my kids, get a new job, and volunteer at the food pantry.”
Yeah, not so much. That is a setup for failure.
People who successfully meet their resolutions focus on one or two goals that are clear and specific.
“I’m going to lose weight,” is a vague goal that will almost always end in failure.
“I’m going to lose 10 pounds in 90 days” is simple, specific, measurable, and achievable.
For years, behavioral scientists have encouraged people to “start small” and take “mini-steps”. But this approach often ends in disillusionment because it takes too long to see the fruit of your efforts.
For example, if you decide you want to run a marathon but only train two days a week, it will take a very long time to reach race day. Most people in that situation just quit and never follow through.
But those who go all in and commit to training 6 days a week, however, have a much greater chance of finishing the race.
If you want to realize your New Year’s resolutions this year, go all in. Commit fully and pursue your goals with intensity.
One of the easiest ways to ensure you achieve your goals is to use what I call “trigger plans,” which specify exactly what action you’ll take and when.
The basic idea is simple. You set a clear, concrete trigger:
“When I wake up and walk into the kitchen…”
Then you attach a specific action:
“I will kiss my wife and tell her I love her.”
Results from nearly 100 studies show that people who create these trigger plans are
significantly more likely to reach their goals.
If there is one principle I have found most helpful in encouraging people to follow through on their goals, it is this:
“Thoughts lead to feelings and feelings drive behavior.”
If you are going to succeed with your New Year’s resolutions, you must learn to replace old negative thought patterns with new ones that reinforce confidence and your ability to follow through.
“My goal this year is to pass that certification test for work … but I’ve failed it 3 times already. I guess we’ll see.” should be replaced with “I’m going to create a clear, specific plan for my certification test, and I will put in the time required to pass it.”
Lasting behavior change will only come from the confidence that is built by new, positive, healthy thinking.
The bottom line is, you don’t need more motivation. You need clarity, commitment, and a plan you can actually follow.
This year really can be different.
You’ve got this.
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