Every January 1, likely, you make a resolution. By February 1, you may already have blown it. Let this be the year your resolution sticks. Here’s how.
Be Specific
Vague goals won’t work. “You’ve got to develop a specific action plan for change,” says John Norcross, Ph.D. Map out your strategy before New Year’s arrives. If you want to lose weight, target a precise number of pounds to shed, then set concrete mini-goals and the dates on which you aim to accomplish each of them. Want to save money? Determine the amount you will put aside each month and identify explicit changes in behavior you’ll make to get there, whether that means skipping your afternoon latte or carpooling to work to save on fuel costs.
Make Your Goal Public
Share your decision to change with friends and family who can offer support when you’re wavering and encouragement when you’re doing well at sticking to your resolution. “Public commitments are generally more successful than private decisions,” says Norcross.
Substitute Good Behaviors for “Bad”
Don’t rely on willpower alone to help you change, advises Norcross. That approach won’t work. Instead, build in a healthy behavior that’s incompatible with the one you want to change. So if eating your usual midafternoon treat runs contrary to your goal of dropping a few pounds, put together a small like-minded group and commit to taking a quick, brisk walk at your normal snack time. Each time you put the brakes on “bad” behavior, you’ll increase your confidence in your ability to make the change.
Track Your Progress
Record or chart your changed behavior. “Research indicates that such ‘self-monitoring’ increases the probability of keeping your resolution,” says Norcross
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adapted from Alexandra Kay