How to Accomplish Your New Year's Resolutions
Step 1
Brainstorm about changes and improvements you'd like to make. These can be about anything, not just the big ones like quitting smoking and losing weight that many people associate with New Year's resolutions. Jot down some notes while doing the following:
Consider how you can improve your health. Ask yourself, Can I drink more water? Quit smoking? Stop eating fast food or fried food? Become vegetarian? Exercise more?
Consider your relationships with others. Are there ways that you can be a better spouse, parent, other family member, or friend?
Consider your work life. Ask yourself, Can I be more successful and happier at work? Be more organized? Stop procrastinating?
Consider ways to make a difference. Are there ways you could make a difference in the world through activism, awareness raising or promoting a cause?
Step 2
Choose one or two attainable larger goals. Look over your notes and determine what items on it are most important to you. Don't take too long choosing; often it's the things that leap out at you straight away that have the most meaning for you personally.
Step 3
Create “systems.” Systems are the ways that you carry out a larger goal. You need to break down large goals into smaller actions that can are easier to carry out. If you leave your larger goals too vague, you may get confused and change your mind frequently on the ways to accomplish them. This is the purpose of creating systems.
For example: if your goal is to lose 30 pounds in the following year, you can resolve to cut out fast food, soft drinks, sugary snacks and drinks, drink more water, and walk three days a week until March, and then gradually add in two days at the gym.
Step 4
Look at your list and reflect, using the SMART mnemonic. Make sure your goals are:
S – Specific (or Significant). This means your goals include systems for achieving them. You have specific actions that can be carried out that work toward your larger goal.
M – Measurable. This means that the changes you see once the goal is reached is noticeable. You will feel different (better), because you are healthier, because your family or social life has improved, etc.
A – Attainable. This means that the goal is realistic and can be reached. There are benefits to aiming high, but you don’t want to aim so high that you become disappointed and discouraged from making any changes at all if you can’t reach the goal you set.
For instance, if you’ve never run a day in your life, don’t make running a marathon your goal quite yet. Perhaps start with shorter races like a 3K or 5K, and work up from there.
R – Relevant (or Rewarding). This means that there is a real need for your goal. You have been unsatisfied with a certain area of your life for some time, and you have a strong motivation to want to change it.
T – Trackable. This is similar to measurable, but means that you can assess your progress throughout the process. Have you made a schedule and are you following it? Are you losing weight gradually (if that’s your goal)? Are you getting along better with your loved ones? Etc.
Step 5
Talk to others about your goals. Discuss your goals and why you made them with your family and friends. This step is very important!
Ask for others’ support on these goals throughout the year. If possible, team up and visit the gym or shop at the health food store together. Ask them to speak up if you slip and order a Diet Coke instead of a water, or forget another goal on your list.
People who tell others about their goals are more likely to accomplish them, whether it’s because they have extra support they need, or because they’re afraid of being embarrassed if they don’t accomplish them, it’s hard to say.
Step 6
Print out copies of your resolutions. Save a copy on each computer or electronic device you own, such as your cell phone and tablet.
Email a copy to your work address and save it to your work computer.
Make a smaller copy and keep it in your wallet.
Post a copy on the outside of your refrigerator! Use bright paper so it catches your eye and don't let it get hidden behind coupons and artwork.
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