7 tips to help you keep your New Year’s resolutions

APPROXIMATELY 80% of people who make New Year’s resolutions lose their goals in mid-February, according to United States News & World, an organization that compiles the global rankings for colleges, colleges, hospitals, universities, and colleges. mutual funds and cars in the us

However, some don’t even last that long.

In 2019, Strava, a fitness company, analyzed data from more than 98.3 million downloaded physical activities. The company’s ensuing report indicated that people are most likely to abandon their New Year’s resolutions by January 19, which the company has called “Abandon Day.” Reaching New Year’s resolutions has proven to be a difficult task, but here are some tips, gathered from various sources, that can actually help us meet our 2022 resolutions.

1. Make a specific and measurable plan.

The main reason people failed their resolutions was because the plans were too vague, says psychotherapist Jonathan Alpert, author of Be brave: change your life in 28 days.

For example, “I want to find a new job”. A goal like this can make you feel lost because it is not specific enough to track progress. Instead, try breaking down goals into smaller achievable goals, such as editing your resume, updating your Linkedin profile, sending resumes, or even networking with hiring managers to new opportunities. Plotting a timeline showing when, where, and how you want to move forward is also helpful as it can help you anticipate or even be steadfast.

2. Frame your goals in a positive way

According to a 1995 study entitled Objectives and framing: how the focus on results influences motivation and emotion, Framing goals in a positive way can improve both performance and persistence over negatively formulated plans.

Take the example of quitting smoking: Perhaps one way to successfully quit smoking is to focus on saving money or the health benefits of living smoke-free. Conversely, stressing out during the cigarette breaks you will miss at work or the downtime it gives you will only make you even more frustrated.

3. Piggyback or temptation

Behavior scientist BJ Fogg suggests technique called “habit stacking” in New York Times bestselling book Small habits. Essentially, it’s about adding a new habit to an existing habit to make it last, as this will be easier than introducing and adopting a relatively new habit.

This technique can also be seen as a temptation where you combine your resolve with guilty pleasure.

For example, you love to binge-watch Netflix shows when you should be working out at the gym. So, rather than ditching your favorite shows, you may want to consider watching your shows in the gym so that you start to look forward to working out.

4. Design your environment

Choice Architecture is essentially a great way to help you make as few choices as possible to stay on course and not give in to temptation.

If you want to drink more water, keep a few water bottles on your desk while you work. If you want to cut down on candy, stop buying candy and keep it out of your house. That way, you won’t think about eating them for fun because you don’t have any.

5. Consider fining yourself

Self-imposed cash penalties motivate success, according to behavioral expert Dr Katy Milkman. Indeed, the incentives can have an impact on our decisions and the penalties are sometimes even more motivating than the rewards.

You may want to consider using engagement platforms such as StickK.com and Beeminder.com to hold yourself accountable and to track your progress. These platforms invite you to put your money on the line. If you do not reach your goals, you will have to give your money.

6. Get someone to hold you accountable

According to research from the American Society of Training and Development, people with accountability partners are 65% more likely to achieve their goals.

You can do this in two ways. First, you can talk to a family member or friend about your goals and ask them to regularly check in on your progress. Your desire not to disappoint them will motivate you to stick with your new habit.

Second, you can join a group of people with similar interests to form a habit. For example, if you want to start practicing yoga, join a yoga class or a yoga group. If you want to eat healthier, join a group where people share healthy recipes.

7. Make room for mistakes

You plan to sleep early every night. However, you can’t help but stay up late on a Friday to watch an episode or even a new season of your favorite show. Don’t worry about it. The researchers called this phenomenon “what the hell effect” because you might think, “What is it, I failed the plan just like that. “

Avoid this by giving yourself some room to make mistakes. Giving yourself an “emergency” actually allows you to move forward after failure, because you can always start over and try again. Perfection is impossible and what really matters is the long run.

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