Make Your New Year's Resolution Work: Ten Easy Steps

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It’s up to you
Don’t think twice! You can do it. If others have reached their personal goals so can you. It is not as difficult as you think. So stop worrying about how you can do it. Rather sit down and plan your change and then make it happen.

The following are ten methods from scientific research on behavior which have helped people like you reach personal goals:

1. Build on Strengths:
Identify past attempts at change or reaching goals that have worked. Identify what you did that helped you reach your goal. Repeat the steps which were successful and abandon habits that hampered change. Write down the methods that worked and review them regularly (weekly).

2. Realistic Goals:
Specific Measurable Attainable Realistic Time Limited GOALS. Examples: Save an extra $10.00 per month, Walk around the block three times weekly, Read one new book once a month. As you reach these goals you can gradually increase frequencies of goal related behavior. It is much more satisfying to reach an easy goal then fail at a difficult goal. Success builds on success.

3.Write it Down:
Look at your goal each day. Think of the steps you must take. Avoid procrastination-do it! Reseach has shown you have a 300% greater likelihood of do it if you write down with a date and time!

4. Identify Personal Resistance:
Think carefully about what is making it difficult to reach your goal. Then problem solve by brainstorming ideas to overcome your personal road blocks. That’s how the Wright Brothers got off the ground. If needed, revise goal by making it easier and simpler. Rome wasn’t built in a day.

5. Monitor Thoughts, Behaviors, & Feelings Related to Goal:
Convert negative to positive. Positive thinking, behavior and feelings markedly increase motivation for change. A) Reframe thinking from “this is impossible“ to “this may not be easy, but I know I can work at it and make progress”. B) Make efforts to change behavior, skip Star Bucks today. C) Modify feelings by meditating, relaxing and focusing on the positive sensations related to reaching goal related behaviors.

6. Teamwork:
Have a friend or relative work on the same goal. Communicate and support each other. Share both victories and struggles. Discuss methods that helped you move toward your goal.

7. Slipped-Get Up and Try Again:
Don’t stop as soon as you have a relapse. Enjoy that extra large hot fudge sundae and then get back to work. Tomorrow is a new day offering endless possibilities.

8. Use Knowledge:
Information is power. Stopping smoking, check out the Quitline or losing weight find out about Weight Watchers or related groups.

9. Imagine Success:
Everyday, take a few minutes and actually see yourself reaching your goal. Personal imagery is quite powerful and will result in the imagined behavior. Pro athletes and entertainers regularly employ imagery to reach their desired performance. You can do it too!

10. Brag Loudly:
Celebrate minor and major successes with family, friends and co-workers. Telling others will help you maintain motivation and continuing reaching your goal.

These ten steps can propel you towards your goal and help you continue to formulate and reach future goals. What are you waiting for? Do it!!