If you are like us, a new year is always prompting us to think about what we can (should) do differently. However, a 2023 poll from Forbes Health found most people give up resolutions after less than our months, only 1% said they lasted for 11 or 12 months. Nearly half of Americans make New Year’s resolutions, only 25% of people actually stay committed to their resolutions after just 30 days, according to Columbia University. And even fewer, less than 10%, accomplish their goals.
Is this a reason to get disillusioned and not make them? Better to become smarter in accomplishing your goals. A few quick tips to how you can achieve and keep your goals:
- Keep it simple, like: I will run 10 minutes a day. For every meal the majority of food will be vegetables. I will read my email twice a day, so I can focus better…
- Write them down and put them in a place where you can see it daily.
- Make one resolution a Habit and when that is working, see if you can add another.
Research shows that 40% of what we do day in and day out are habits. Habits are things that you do without even thinking. You do those things routinely, habitually, almost automatically. Most of us have morning routines or nighttime rituals.
How do you form a habit? There are three components:
1) Find a trigger that gets your brain thinking about the behavior you want. Set an alarm on your mobile phone, put a note that you will see and react to. Find an app that will help you track what you want to accomplish. If you have a smart watch, use one of the tracking apps.
2) Create a small, actionable routine: Do this by shrinking down the goal or behavior until you want to do it. Put your running shoes on and walk out the door, see where that gets you. Your environment is important, set it up to be the most conducive to your new routine. Ask yourself “What digitally, physically around me makes it easier for me to engage in the new habit?”
3) Pick a reward: This is the payoff for completing the action. This could be something physical or emotional. Give yourself a doable very short goal, i.e., run a city block, lose a pound. Give yourself a
sensible reward that celebrates your accomplishment.
If you want more support, read the book ‘Atomic Habits’ by James Clear: Tiny changes, remarkable results. This very practical book is the most comprehensive guide on how to build good habits and break bad ones. If you’re not into book reading, sign up for his free 30-day course ‘30 Days to Better Habits’: A step-by-step guide for forming habits that stick. It gives you simple nudges that really help you with your resolutions.
https://jamesclear.com/30-days.
Good habits make life and work life less challenging and more satisfying.
