Key Takeaways
- By implementing science-backed strategies, such as mapping out your mission, breaking down big goals, and focusing on one goal at a time, you can increase the likelihood of achieving your resolutions.
- Building a support system, eliminating temptation, and maintaining stable glucose levels are crucial for staying motivated and overcoming obstacles.
- Remember that change takes time and effort. Don’t get discouraged by setbacks, and use them as opportunities to learn and improve your approach.
Remember the year you vowed to finally shed those extra pounds or conquer your fear of public speaking? And what happened? If your resolutions ended up gathering dust in the back of your mind, you’re not alone. According to a study by the University of Scranton, a whopping 80% of New Year’s resolutions fail. But this year, it’s time to break the cycle and make those resolutions stick. Here’s how, backed by science:
1. Map Out Your Mission
Don’t just wing it. Write down your goals and create a step-by-step plan for achieving them. Studies show that people who write down their goals are more likely to succeed. As the saying goes, “A goal without a plan is just a wish.”
2. Break Down Big Goals
If your goal is to run a marathon, don’t try to go from couch potato to 26.2 miles overnight. Start with smaller, achievable goals, like running for 15 minutes three times a week. As you progress, gradually increase the distance and intensity.
3. Team Up for Success
Having a support system can make all the difference. Join forces with friends, family, or a support group who share your goals. Studies show that people who have social support are more likely to stick to their plans.
4. Focus on One Goal at a Time
Trying to tackle too many goals at once is a recipe for failure. Pick one goal to focus on and give it your undivided attention. Once you’ve achieved that goal, you can move on to the next one.
5. Make a Bet
Loss aversion, the fear of losing something, can be a powerful motivator. Consider making a bet with a friend or family member on the outcome of your resolution. The potential loss could provide the extra incentive you need to stay on track.
6. Precommit to Your Goals
Eliminate temptation by removing the choice of giving up. For example, if you want to lose weight, pre-plan your meals or leave your unhealthy snacks at home. By making it harder to fall off track, you increase your chances of success.
7. Talk Yourself Through It
When you feel like giving up, talk yourself through it. Remind yourself of your goals and why you started in the first place. Studies show that self-talk can help restrain impulses and boost motivation.
8. Keep Your Glucose Levels Stable
Research shows that glucose levels can impact self-control. Fuel your body with protein and complex carbohydrates to maintain stable glucose levels and prevent self-control depletion.
9. Treat Yo Self
Positive reinforcement can condition desired behavior. Reward yourself for progress made towards your goals, no matter how small. It could be anything from buying yourself a new book to taking a relaxing bath.
Bonus: Remember, change takes time and effort. Don’t get discouraged if you slip up along the way. Just pick yourself up and keep going. As Henry Ford said, “Failure is simply the opportunity to begin again, this time more intelligently.”
And there you have it, 9 science-backed tips to help you make this year your most successful yet. So what are you waiting for? Let’s make 2023 the year we finally crush our resolutions!
Frequently Asked Questions:
Why do so many New Year’s resolutions fail?
Common reasons include lack of planning, setting unrealistic goals, and not having a support system.
How can I stay motivated to stick to my goals?
Break down your goals, track your progress, and reward yourself for milestones reached.
Is it okay to give up on my resolutions if they’re too hard?
It’s okay to adjust your goals if they’re not realistic. But don’t give up entirely. Instead, find a way to make them more manageable.
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