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Last Updated on January 1, 2019

A New Year’s Resolution Worksheet That Will Make Your Resolutions Stick

A New Year’s Resolution Worksheet That Will Make Your Resolutions Stick

Most people, most years. have given up on their resolutions by about mid-January. In order to give you a better chance, I’m offering the following techniques below in worksheet format.

These techniques will help with any goal — from losing weight to pursuing a promotion to starting your own business. By having a worksheet like this to reference throughout the year, you’re going to have a better shot to stay on track and make your mark in the year that has just arrived.

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Now, remember: this is a worksheet and not an article (per se). So you have to…you know…do the work.

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Your New Year’s Resolution Worksheet

  1. First, write out your resolution here. Make it as specific as you can (i.e., “lose ten pounds by May 31” instead of “get in shape this year”). Just writing your goal down makes it more likely you will achieve it. Congratulations!
  2. Write down the payoff for achieving this that appeals to your values and emotions. For example, if you want to quit smoking, your compelling reason might be “I want to be healthy enough to dance with my 9 year old daughter when she gets married in about 20 years.”
  3. How will you remind yourself of this reason? (Perhaps a picture of your daughter, or a woman in a wedding dress, in your office.)
  4. Let’s anticipate trouble and head it off. What is the “payoff” from not changing? For example, smokers get a certain number of social breaks with their smoking buddies everyday. Or perhaps you put off a project that feels “difficult” or “overwhelming.”
  5. How can you get that payoff another way? Maybe you take a walk with a friend, or get a coffee, instead of having a smoke.
  6. What are the actions you need to take to realize your goal? Attach deadlines if appropriate. (Did you just freak out? If so, look back to question #2 for moral support!)
  7. What is the next step you can take towards your goal? When will you have this completed by? (Did you freak out again? Look back to question #2 for moral support as often as you need.)
  8. Who do you have to be to make this goal? What kind of person?
  9. How will you create accountability for realizing your goal? (Check all that apply.)
    • I will check in with a friend (please note who and how often).
    • I will create a chart / schedule (please note where & how often you will use it).
    • I will create a reminder on my calendar / PDA / computer.
    • I will tell lots of friends and acquaintances (Who or how many? By when?).

My hope is that you use these techniques to create a rewarding career and personal life this year. Please feel free to pass along to friends or colleagues who may benefit from them. Good luck on your new year’s resolutions and goals!

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Featured photo credit: Green Chameleon via unsplash.com

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More by this author

Dave Kaiser

An Executive Coach who helps people make better use of their time, from productivity to living their life's mission.

A New Year’s Resolution Worksheet That Will Make Your Resolutions Stick Want Life to Be Easy? Get a System! Why Joy Can Be Your Enemy Why You Need to Give It Away What Not to do to Get More Done

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Last Updated on September 25, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

We’ll never ask that person we like out on a date because we always think we’re not good enough.

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We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

So, how can we tap into the power of positivity?

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“Happiness cannot come from without, it comes from within.” – Helen Keller

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

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You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

Here’re 60 Things To Be Thankful For In Life that can inspire you.

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking.

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Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember:

You are (or will become) what you think you are.

This is reasonable enough to be proactive about whatever is going on in your head.

More About Staying Positive

Featured photo credit: Lauren Richmond via unsplash.com

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