Tips For Making Your Resolutions Stick For 2023
Resolutions are never a waste of time; Successful resolvers improve themselves in major ways and often add years to their lives.
Real change takes work. It takes about three months for a change to become routine. After six months, about 40 percent of people will stick to their resolutions.
If you make it to then, you’re likely to maintain your resolution for life — but you need an actionable plan to get there.
Here’s how experts say you can make your resolution stick through 2023 and beyond.
**** Setting good goals ****
Before you begin to carry out your New Year’s Resolutions it is important to have a solid foundation. Ask yourself, “Why do I want this?” Take some time to clearly define why this particular resolution is important to you. Once you have your reason. It is time to start setting your goals. Setting goals that at specific, measurable, achievable, relevant, and time-bound (SMART for short.) What do each of those mean and what do they look like? As we break it down, think about how each of these steps applies to your goal. Feel free to journal along with this exercise.
--- Be Specific ---
According to Statista.com, the most common New Years Resolution is “Doing more exercise or improving my fitness.” So many people want to achieve this, but the goal is too general. To achieve your goals, you have to add yourself to the equation. How can you make this goal more specific? Instead of saying “I want to exercise more,” try defining what that looks like and to what end. A more specific goal would be “I want to consistently work out 3 days a week for at least 30 minutes.” or “I want to be able to run a 5k in less than 40 minutes.” These kinds of goals are active and specific to you.
--- Make It Measurable ---
In the day-to-day hustle and bustle of life, it is easy to lose track of how the progress you are making with your resolutions. Making goals measurable is a great way to stay mindful of where you want to be, plus where you have grown. If your goal is to consistently work out 3 days a week for at least 30 minutes, track on your calendar the days that you have worked out. Make a checklist or keep a journal to document your goal and your journey. It may be helpful to write what exercises were difficult for you. Regularly look back on older journal entries to see how far you have come.
--- Be Sure It's Actually Achievable ---
Let’s be real – if you have never lifted weights before, you aren’t going to be able to bench 200 pounds in your first sitting. Choose to be realistic with what you can do right now. Be open and honest with yourself about what you can achieve now versus what you will achieve later. This also keeps you safe from overexerting yourself or stressing yourself to the point of poor mental health.
--- Make It Relevant ___
This category is pretty straightforward. If you are wanting to improve your physical fitness, but hate swimming, then don’t include swimming in your workout routine. Your goals should be relevant to you, your interests, or your career choices.
Time-Bound
There is nothing quite like a deadline to help keep goals in check. Having a time frame that you need to achieve a goal can help keep you on track. It is even more helpful if there is a timeline you have to be accountable to (like a race or event you have paid to participate in.) Time-bound rewards are also helpful to keep you on track. This could look like a new shirt after working out 3 days a week for one month or going on a nice vacation after staying consistent for a whole year. Whatever you choose, make these rewards something that motivates you.
**** MAKING THEM STICK ****
1. Write it down
Avoid committing it to memory. Instead, write it out with pride and post it where it will remind you of the goals you have set.
2. Put a number to it
Decide how many times a day, week or month you can do something and shun saying "every day." Life happens, and you don't want "every day" to be the cause of your forgoing all of your goals.
3. Keep it realistic
Although the idea of losing 10 pounds in a week sounds great on infomercials, it's neither realistic nor healthy. Weight-loss goals should be based on losing 1-2 pounds per week. If you want to lose it and keep it off, then keep your goals real.
4. Enlist help from others
This is the time to call your best friend and convince them to make a resolution with you. Hold each other accountable. Call up your most energetic and motivated friends and have a resolution party.
5. Seek out the advice of an expert
If it's exercise goals, seek out a certified exercise physiologist, nutritionist or a registered dietitian. If it's to organize your life, hire a personal organizer or maid.
6. Set yourself up for success
Think positively when you set your goals. People have greater success adding to their daily life than taking away. Try this: "I will eat at least one cup of berries three times each week." When you add in fruit and vegetables, you often have less room for chips and dip.
7. Don't forget to follow up
When you write down your goals, take the time to write down follow-up dates in your calendar. For weekly goals, check on yourself every three months. For monthly goals, check on yourself in six months.
8. Remember to reward yourself
Treat yourself to a massage, facial or new outfit when your resolution has been met and your goal has become a habit.