ASK THE COACH
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Tips for Making and Keeping New Year's Resolutions
By Dr. Ray Angelini
The Saratogian
January 4, 2005
Dear Dr. Ray,
Like most people, I have made my resolutions for the New Year. I usually start out strong, but fizzle out around the end of January. What would you recommend to help me maintain my momentum in keeping New Year's resolutions?
— A.J. in Malta
Dear A.J.,
New Year's resolutions are a wonderful concept, but putting them into practice and maintaining them is a challenge for most people. The following are 10 recommendations that I have found help in keeping New Year's resolutions:
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Be practical.
Set goals that are attainable with reasonable effort and attention. Don't set a goal of losing 40 pounds when 20 pounds is more attainable. Setting unrealistic goals will only lead to frustration and disappointment.
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Keep it small & simple.
Achieving a number of small goals is easier and more attainable than achieving one big goal. Try breaking bigger goals down to smaller, more concrete goals. If your goal is to save more money this year, start by saving all your spare change in a jar and then gradually work your way up to more substantial savings methods.
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Keep it moderate.
Resolutions that don't involve drastic change are easier to keep. If you want to exercise more this year, start by taking the stairs rather than the elevator. Anything that involves a drastic change in routine will give you more opportunity to break your resolution.
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Have an action plan.
Write out your resolutions and keep them in a place that you will see them often. Have well-defined action steps that build up in difficulty from easy to more difficult. Success in the easier steps will create momentum for success in the more difficult ones.
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Reward yourself.
Create a system of tangible rewards to help keep your momentum going. Make sure that the rewards increase with every level of success.
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Build in accountability.
Letting other people in on our New Year's resolutions helps keep us more accountable and provides motivation to keep our resolutions.
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Don't give up.
Don't let lack of success make you abandon your resolutions. If you slip back into a bad habit, pick yourself up, dust yourself off and start again. New Year's Eve isn't the only time to make resolutions. There are 364 other days of the year that are just as suitable.
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Have a support network.
Forming a support system of other people who are working on making similar changes is a great way to keep your resolutions and help others do the same.
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Stay positive.
Don't give into negative thoughts such as, "I'll never succeed." Remember, the goal is progress, not perfection.
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Have a contingency plan.
Temptations to resort to bad habits will inevitably occur. Have a plan in place to help you ride out these difficult times. If you are trying to stop smoking and are tempted to pick up that cigarette, call a friend, go for a walk or grab a piece of gum. Almost anything you do other than resort to the old behavior should be considered a success.
Finally, remember the wisdom of "One day at a time" — or sometimes even "One hour at a time." Don't get too far ahead of yourself. Stay present and focused — and remember that Rome wasn't built in a day.
Good luck and Happy New You.
