New Year's Resolutions: Secrets to Succeeding Beyond January

By Sydney Chhabra

Photo by Matt Van Hook
of GregRon Photography. Used with permission.

As we approach the closing of one year, most of us set our sights on the New Year with great enthusiasm and excitement by setting goals and anticipating the changes they will bring. So why does that great gusto with which we start the New Year wither towards the end of January? Why do some people stick to their goals while others give up? What's the secret? How can you dramatically increase your chances of sticking with your goals and accomplish what you set out to do in the first place?

Effective goal setting increases the probability of obtaining desired outcomes. Here is a simple and easy checklist of questions to ask when setting new goals:

1- Are these goals realistic?
2- Are these goals general or specific?
3- Is there an outline of steps I will need to take to attain the goals?
4- Who will keep me accountable?
5- How will I measure my progress?

Some of the most popular goals for the New Year include losing weight, exercising more, quitting smoking, and reducing stress. Let's break this down and take an example of a commonly set New Year's resolution and apply our checklist.

SAMPLE RESOLUTION: "I WANT TO EXERCISE MORE THIS YEAR"

1) IS THIS A REALISTIC GOAL?
Looks reasonable as long as you are medically cleared and able to be physically active.

2) IS THIS IS GENERAL OR SPECIFIC GOAL?

Looks pretty general so far.

Make it specific! QUANTIFY what “exercising more” means to you. For example, “I will run 1 mile, 3x/week” or “I will attend a one-hour yoga class, 2x/week at the gym.”

By quantifying, you are defining a behavior specifically and making it measurable. Vague goals lead to vague actions and slim chance of success.

3) IS THERE AN OUTLINE OF STEPS NEEDED TO ATTAIN YOUR GOAL?

By being specific and planning ahead, you are much more likely to take action for that day. For example, “I will change into my exercise clothes immediately after work and drive to the gym to attend the 5p.m. yoga class.”

Be sure to also keep an alternate/back-up plan in case you are not able to follow your schedule due to unexpected delays and disruptions.

Avoid being rigid and giving up if you are not able to stick exactly to your original plan. Allow some flexibility for detours and stay on track.

4) WHO WILL KEEP YOU ACCOUNTABLE?

Be sure to engage a good friend/family member, mentor, coach etc. to whom you will be accountable for completing your daily/weekly goals. Do not select someone who will let you flake!

Although it seems easier and more convenient to be accountable only to ourselves, something very powerful occurs when we interact with another. Select someone who can not only be encouraging, but also hold you accountable when your enthusiasm wanes.

5) HOW DO YOU MEASURE YOUR PROGRESS?

Be sure to track your progress by simple and easily visible methods. For example, a very simple yet powerful way to track your efforts is by charting it on your calendar. Each time you complete your exercise routine, write it clearly on your calendar and highlight. This method allows you to track your efforts and progress at a single glance.

The more complicated your tracking method, the less likely you are to do it. Sometimes simpler is just better!

At the end of each week/month, reassess your goals and progress. Make modifications as needed.

By setting realistic goals and following a simple and methodical checklist above, you will see a dramatic improvement in being able to stick with your goals well past the traditional first month of the year. Each time you set a new goal, be sure to go through the checklist and modify, clarify, and quantify as needed. The New Year is a natural time to start with a clean slate and make changes to improve yourself and your life. Remember, slow and steady makes for lasting change.

ABOUT THE AUTHOR: Sydney Chhabra, Ph.D. is a seasoned Psychologist and Personal Life Coach with 20+ years of experience! Sydney has a very warm and personable style of communication and takes a very practical approach in life coaching. She is genuinely supportive and maintains a focused and solution-oriented approach. To learn more, or read additional articles, visit:http://www.midlifecoachingforwomen.com and click on BLOG.

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