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Last Updated on April 19, 2021

7 Steps For Making a New Year’s Resolution and Keeping It

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7 Steps For Making a New Year’s Resolution and Keeping It

Are you keen to reinvent yourself this year? Or at least use the new year as a long overdue excuse to get rid of bad habits or pick up new ones?

Yes, it’s that time of year again. The time of year when we feel as if we have to turn over a new leaf. The time when we misguidedly imagine that the arrival of a new year will magically provide the catalyst, motivation and persistence we need to reinvent ourselves.

Traditionally, New Year’s Day is styled as the ideal time to kick start a new phase in your life and the time when you must make your all important new year’s resolution. Unfortunately, the beginning of the year is also one of the worst times to make a major change in your habits because it’s often a relatively stressful time, right in the middle of the party and vacation season.

Don’t set yourself up for failure this year by vowing to make huge changes that will be hard to keep. Instead follow these seven steps for successfully making a new year’s resolution you can stick to for good.

1. Just Pick One Thing

If you want to change your life or your lifestyle don’t try to change the whole thing at once. It won’t work. Instead pick one area of your life to change to begin with.

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Make it something concrete so you know exactly what change you’re planning to make. If you’re successful with the first change you can go ahead and make another change after a month or so. By making small changes one after the other, you still have the chance to be a whole new you at the end of the year and it’s a much more realistic way of doing it.

Don’t pick a New Year’s resolution that’s bound to fail either, like running a marathon if you’re 40lbs overweight and get out of breath walking upstairs. If that’s the case resolve to walk every day. When you’ve got that habit down pat you can graduate to running in short bursts, constant running by March or April and a marathon at the end of the year. What’s the one habit you most want to change?

2. Plan Ahead

To ensure success you need to research the change you’re making and plan ahead so you have the resources available when you need them. Here are a few things you should do to prepare and get all the systems in place ready to make your change.

Read up on it – Go to the library and get books on the subject. Whether it’s quitting smoking, taking up running or yoga or becoming vegan there are books to help you prepare for it. Or use the Internet. If you do enough research you should even be looking forward to making the change.

Plan for success – Get everything ready so things will run smoothly. If you’re taking up running make sure you have the trainers, clothes, hat, glasses, ipod loaded with energetic sounds at the ready. Then there can be no excuses.

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3. Anticipate Problems

There will be problems so make a list of what they’ll be. If you think about it, you’ll be able to anticipate problems at certain times of the day, with specific people or in special situations. Once you’ve identified the times that will probably be hard work out ways to cope with them when they inevitably crop up.

4. Pick a Start Date

You don’t have to make these changes on New Year’s Day. That’s the conventional wisdom, but if you truly want to make changes then pick a day when you know you’ll be well-rested, enthusiastic and surrounded by positive people. I’ll be waiting until my kids go back to school in February.

Sometimes picking a date doesn’t work. It’s better to wait until your whole mind and body are fully ready to take on the challenge. You’ll know when it is when the time comes.

5. Go for It

On the big day go for it 100%. Make a commitment and write it down on a card. You just need one short phrase you can carry in your wallet. Or keep it in your car, by your bed and on your bathroom mirror too for an extra dose of positive reinforcement.

Your commitment card will say something like:

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  • I enjoy a clean, smoke-free life.
  • I stay calm and in control even under times of stress.
  • I’m committed to learning how to run my own business.
  • I meditate daily.

6. Accept Failure

If you do fail and sneak a cigarette, miss a walk or shout at the kids one morning don’t hate yourself for it. Make a note of the triggers that caused this set back and vow to learn a lesson from them.

If you know that alcohol makes you crave cigarettes and oversleep the next day cut back on it. If you know the morning rush before school makes you shout then get up earlier or prepare things the night before to make it easier on you.

Perseverance is the key to success. Try again, keep trying and you will succeed.

7. Plan Rewards

Small rewards are great encouragement to keep you going during the hardest first days. After that you can probably reward yourself once a week with a magazine, a long-distance call to a supportive friend, a siesta, a trip to the movies or whatever makes you tick.

Later you can change the rewards to monthly and then at the end of the year you can pick an anniversary reward. Something that you’ll look forward to. You deserve it and you’ll have earned it.

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Whatever your plans and goals are for this year, I’d do wish you luck with them but remember, it’s your life and you make your own luck.

Decide what you want to do this year, plan how to get it and go for it. I’ll definitely be cheering you on.

Are you planning to make a New Year’s resolution? What is it and is it something you’ve tried to do before or something new? Why not pick one from this list: 50 New Year’s Resolution Ideas And How To Achieve Each Of Them

Featured photo credit: Ian Schneider via unsplash.com

More by this author

Annabel Candy

Annabel is the founder of Get In the Hot Spot, a blog that helps women in aged 40+ be more adventurous and feel fabulous.

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Published on September 16, 2021

What Are Process Goals? (With Examples)

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What Are Process Goals? (With Examples)

Ready. Set. Go. For years, this was my three-step mindset when it came to goals. I would reach for the moon and hope to land among the stars without feeling the pain of the fall. This approach was all or nothing, and as a result, I experienced loads of burnout and almost zero productivity. In short, my task list was filled with high-level intentions, but I hadn’t taken the time to create a map to reach the destinations. I was lost in the planning stages because I didn’t understand process goals or have any examples to follow.

Since then, I’ve learned how to embrace the journey and break my outcome goals into smaller and more manageable process goals. This approach has improved my focus and reduced frustration because I’m now working towards a surefire strategy that will take me where I want to go––I’m creating a plan of action with achievable daily targets (a process goal).

What Is a Process Goal?

A process goal is not a destination, it’s the path you plan on taking to get there. For example, if you want to become better at writing, your process goal would be to post one blog article per week and learn from the feedback you receive. The destination is a monthly goal of 12 articles.

This distinction is important because it’s easy to lose sight of the fact that these types of goals are not all or nothing. Think about it. You’ve heard it said: it’s not about working hard but working smart.

Well, a process goal is an actionable target with what we call SMART criteria:

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  • Specific – The more detailed your goal, the better. For example, instead of “I want to be fit,” you would say, “I want to lose five pounds.” Make sure your goal is crystal clear.
  • Measurable – You need a way to measure progress and success, so it needs to be quantifiable. This is where you decide what “fit” actually means for you (more on this later).
  • Achievable – If your goal isn’t challenging, then it’s not going to be motivating. On the other hand, there must be a steeper mountain to climb if you want substantial results.
  • Realistic – “I want to run a marathon” is not practical for most people. Ensure you have the time, energy, and resources (e.g., training program) required to achieve your goal.
  • Time-Bound – Your goal needs an assigned deadline or it’s just a pipe dream. There’s nothing wrong with dreaming, but what happens when the fantasy ends?

To summarize, these are the essential components of any process goal: specific, measurable, achievable within a certain time frame, and realistic.

What Is a Destination Goal?

A destination goal is a point in time when you plan to be at a particular destination. For example, if your goal is to get to represent your country at the 2025 Summer Olympics, you right need to focus on smaller increments to attain that success. On your way to that goal, you need to focus on smaller destinations. First, make the national team. Then, compete in a few events and so forth.

If you try to make it to the Olympics from the very start without any milestones along the way, it would be too daunting. On the other hand, if you focus on each milestone as a destination goal, it will all seem possible and achievable.

Process Goal Template

Let’s say you want to become a better cook. Here is one way of writing the process goal: “I will save $100 per week by cooking all my meals at home for 12 weeks.” This would be your destination (monthly), and the steps required to achieve this goal (weekly) would be:

  1. Spend one hour on Sunday planning my meals for the week.
  2. Shop for groceries after work on Monday and Tuesday nights.
  3. Cook all meals at home on Wednesdays through Sundays.
  4. Pack my lunch for work on Mondays and Tuesdays.
  5. Save $100 per week in cash by cooking at home.

This process goal will help you become a better cook by teaching you to save money through planning, shopping, cooking, packing your own lunch, and trying new recipes. It also includes a weekly reward (saving $100 in cash) that will help you stay motivated.

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Process goals encourage you to reach your ultimate goals. When you feel like you can accomplish smaller goals along the way, you gain sustainability and confidence to move forward.

In many ways, process goals are a lot like faith. Each accomplishment brings you closer to seeing the fullness of the life that you desire––it breaks through the fog and makes things clearer.

What Questions Helped Me Find My Process Goals?

After several years of setting lofty goals and becoming increasingly frustrated when I wasn’t getting the results I wanted, I decided to take a closer look at my approach.

Now, there are many ways you can do this, but here’s how I went about it. Last year, I asked myself the following questions:

  • What am I doing right now?
  • How can I get better at this?
  • Is this process goal leading me closer to my ultimate goals?

The choices I made from the answers to these questions became my process goals. They were the driving force that kept me motivated and moving forward when I wanted to give up and throw in the towel. Since then, I’ve been able to accomplish lifelong goals that I had given up on years ago. For example, I’ve been able to obtain a publishing contract, create more digital products for my business, and enjoy the moment.

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Before I broke down my goals into smaller ones, I was struggling to just get out of bed. The thought of my endless list kept me stagnant. Now, I look forward to each morning and taking on smaller projects to reach profitable outcomes.

What Are Some Process Goals You Can Try?

So, now that you understand the importance of process goals, let’s get you started with some examples that you can utilize this week:

  • Sign up for a new class.
  • Complete one portion of your project by Thursday.
  • Start walking around the block instead of running a mile.
  • Improve your writing by spending 30 minutes everyday journaling.
  • Practice your interview skills.
  • Read at least one book from the library this week.
  • Do ten push-ups each day before you leave for work.

You get the idea. These process goals don’t have to be complicated. If anything, you want to break down your plans to the point of them feeling easy or at least doable without needing a week’s vacation. By breaking your goals down into smaller pieces, you can accomplish a lot more in a shorter period. You’ll also feel more confident that you’re able to accomplish something within the moment.

It isn’t easy to continue towards your goal if achievement feels too far away. You need to celebrate the small things and embrace the process.

What Do You Need for Process Goals?

Think about how much time and money you’ve spent on new clothes, books, technology, etc. Many of us want to keep up with the latest trends and purchase the best gadgets from Apple or Microsoft. But all of these extra investments come at a steep price.

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To find your process goals, you may have to face some difficult emotions or situations bravely and confront them head-on. You might need to forgo the new outfit or the latest Mac book to meet your overall objectives.[1] Remember, process goals not only protect you from feeling overwhelmed, but they also keep you from being distracted.

Final Thoughts

You may feel overwhelmed at first when trying to set a process goal. Sometimes, just thinking about change triggers stress hormones, which only leads to more worries and anxious feelings. However, if you keep yourself focused and take small steps in the right direction, you’ll soon realize that goals don’t have to be complicated.

You can achieve your process goals one day at a time, and you can start today by breaking down your larger goal into smaller steps. It doesn’t matter if the process takes a week or six months, what matters most is that you’re moving forward and doing something to make yourself better.

Now, go on out there and achieve one of your process goals!

Featured photo credit: Kaleidico via unsplash.com

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