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Why Some People Can Always Stick to Their New Year Resolution throughout the Year

Why Some People Can Always Stick to Their New Year Resolution throughout the Year

Last week I spoke at a business lunch about the reasons New Year’s Resolutions fail and how to overcome these roadblocks to success.

I asked the audience these questions:

How many of you set New Year’s Resolutions?
One person raised their hand, I then asked

How many people set Goals?
The response was almost unanimous, everyone set goals.

My reaction was to tell them that goals and resolutions were the same thing. That maybe New Year’s Resolution needed a re branding exercise to help us see that setting resolutions is the same as setting goals.

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The following evening at a similar event, I spoke to a group of people whose goals for 2013 were predominately to get organized and clear the clutter from their lives. Again we spoke about New Years Resolutions and Goals.

new year resolution

    On my drive home I realized that I had made a mistake, that I shouldn’t be telling people that Resolutions are the same as goals. Even though resolutions are a type of goal they are in fact very different and should be treated differently.

    The majority of people who set New Year’s Resolutions set one of the following.

    1. To Exercise More
    2. To Eat Less
    3. To Stop Smoking (or another unhealthy habit)
    4. To Eat Healthy
    5. To Learn something new (languages, music etc)

    And although these may appear on the outside to be normal goals, they are all a particular type of goal. They all require a new habit to be formed. I realized that in order for people to stick to their New Year’s Resolutions and achieve their goals, they had to understand that what they attempted to achieve included the adoption of a new habit.

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    By understanding this difference, New Year’s Resolutions can be approached in a manner that will support their acquisition and your personal success.

    How do we make our New Year Resolution last throughout the year?

    By understanding what is required to achieve your goal and what new habit can help you achieve it you are more likely to get what you want. It is also important to understand how new habits are formed and how to ensure these new habits remain.
    Below are some tips to help you create the new habits that will ensure you stick to your New Year’s Resolutions this year

    Be clear about what you want to achieve

    Goal: To Lose weight
    New Habit required: The habit of regular exercise

    Goal: To write a book
    New Habit Required: The habit of writing

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    Goal: To Eliminate Debt
    New Habit Required: The habit of budgeting

    One at a time

    Many people fail with New Year’s Resolutions because they try too much too soon. Try one new habit at a time to gain from the power of single focus.

    Start Small

    Make the change little by little, want to run a 10K don’t attempt it on the first day. The best advice I ever got was that ten minutes a day can write a book. When the task doesn’t seem so overwhelming you are more likely to keep it up. Better to do ten minutes a day of yoga than an hour a week. Small and regular is better than big and irregular!

    Use a Trigger

    If you are creating a new habit do it at the same time everyday, if you want to start running in the morning, create a morning routine so that you do the same thing every morning. Our brains function better with routine, get out of bed, go to the bathroom and put on your running shoes.

    Accountability Buddy

    Research shows that percentage of successful resolutions increases hugely when you are accountable to someone. We give ourselves a break far too often but when we have to do something for someone else it’s more likely to happen.

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    Forgive yourself

    My favorite quote this year “It doesn’t matter if you fall down what matters is how long you stay on the floor” Very few people are successful 100% of the time, failure is part of life. Accept that, forgive yourself and move on.

    Motivation

    When you motivation fades, remind yourself why you want to create the new habit, how will your life be different if you achieve what you set out to achieve? Connecting with the reasons why will motivate you to keep going. And if your reasons why don’t motivate you anymore maybe you should try something new!

    Featured photo credit:  Athlete running on the road in morning sunrise training for marathon and fitness. Healthy active lifestyle latino woman exercising outdoors via Shutterstock

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    Ciara Conlon

    Productivity coach, speaker, blogger and author of Chaos to Control, a Practical Guide to Getting Things Done

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    Last Updated on September 17, 2019

    10 Simple Ways To Always Think Positive Thoughts

    10 Simple Ways To Always Think Positive Thoughts

    Positive thinking can lead to a lot of positive change in your life. Developing an optimistic outlook can be good for both your physical and mental health.

    But sometimes, certain situations arise in life that makes it hard to keep a positive outlook. Take steps to make positive thinking become more like your second nature and you’ll reap the biggest benefits.

    Here are 10 ways to make thinking positive thoughts easy:

    1. Spend Time with Positive People

    If you surround yourself with constant complainers, their negativity is likely to rub off on you.

    Spend time with positive friends and family members to increase the likelihood that their positive thinking habits will become yours too. It’s hard to be negative when everyone around you is so positive.

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    2. Take Responsibility for Your Behavior

    When you encounter problems and difficulties in life, don’t play the role of the victim. Acknowledge your role in the situation and take responsibility for your behavior.

    Accepting responsibility can help you learn from mistakes and prevent you from blaming others unfairly.

    3. Contribute to the Community

    One of the best ways to feel good about what you have, is to focus on what you have to give.

    Volunteer in some manner and give back to the community. Helping others can give you a new outlook on the world and can assist you with positive thinking.

    4. Read Positive and Inspirational Materials

    Spend time each day reading something that encourages positive thinking. Read the Bible, spiritual material, or inspirational quotes to help you focus on what’s important to you in life. It can be a great way to start and end your day.

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    Some recommendations for you:

    5. Recognize and Replace Negative Thoughts

    You won’t be successful at positive thinking if you’re still plagued by frequent negative thoughts. Learn to recognize and replace thoughts that are overly negative. Often, thoughts that include words like “always” and “never” signal that they aren’t true.

    If you find yourself thinking something such as, “I always mess everything up,” replace it with something more realistic such as, “Sometimes I make mistakes but I learn from them.”

    There’s no need to make your thoughts unrealistically positive, but instead, make them more realistic.

    6. Establish and Work Toward Goals

    It’s easier to be positive about problems and setbacks when you have goals that you’re working toward. Goals will give you motivation to overcome those obstacles when you encounter problems along the way. Without clear goals, it’s harder to make decisions and gauge your progress.

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    Learn to set SMART goals to help you achieve more.

    7. Consider the Consequences of Negativity

    Spend some time thinking about the consequences of negative thinking. Often, it can become a self-fulfilling prophecy.

    For example, a person who thinks, “I probably won’t get this job interview,” may put less effort into the interview. As a result, he may decrease his chances of getting the job.

    Create a list of all the ways negative thinking impacts your life. It likely influences your behavior, your relationships, and your feelings. Then, create a list of the ways in which positive thinking could be beneficial.

    8. Offer Compliments to Others

    Look for reasons to compliment others. Be genuine in your praise and compliments, but offer it frequently. This will help you look for the good in other people.

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    9. Create a Daily Gratitude List

    If you start keeping a daily gratitude list, you’ll start noticing exactly how much you have to be thankful for. This can help you focus on the positive in your life instead of thinking about all the bad things that have happened in the day.

    Getting in the habit of showing an attitude of gratitude makes positive thinking more of a habit. Here’re 40 Simple Ways To Practice Gratitude.

    10. Practice Self-Care

    Take good care of yourself and you’ll be more equipped to think positively.

    Get plenty of rest and exercise and practice managing your stress well. Taking care of your physical and mental health will provide you with more energy to focus on positive thinking.

    Learn about these 30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit.

    More About Staying Positive

    Featured photo credit: DESIGNECOLOGIST via unsplash.com

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