From losing weight, to quitting smoking or learning a new skill, every year around this time nearly half of the population will sit down, pen in hand and write down their New Year’s resolutions. The other half perhaps realise that making a New Year’s resolution on any endeavour gives it the kiss of death with the sad fact that the majority will fail, with some resolutions made on December 31 having already bitten the dust.
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“Around 40 per cent of Australians write down their New Year’s resolutions each year but only 12 per cent on average actually stick to them,” psychologist Michelle Grosvenor said.
Ms Grosvenor said the reason why most resolutions fail is due to the inability to set clear and specific goals and having goals that are unrealistic or unachievable.
This is supported by a survey of more than 1000 Australians conducted by Pilot Pen Australia and online site Femail which found that ‘lack of willpower’ was the most common cause of failure, closely followed by ‘unrealistic goals and expectations’.
“It’s important to set goals that are meaningful to you and that are detailed so you have a step-by-step process of how to get there within a realistic time-frame,” Ms Grosvenor said.
Research suggests that writing goals down by hand can be a powerful first step towards success.
“Taking the time to write down your goals can help you set your resolve and seeing them on paper also makes them more real. There is also a great sense of satisfaction when you cross them off your list as you achieve them.”
Her tips for New Year Resolution success are:
- Be Clear - write down clear and specific goals. For instance, it is more effective to set a goal of walking three times per week for 30 minutes, than it is to set a goal of ‘getting fitter’ - then use a journal or notebook to track your progress.
- Think long-term - when making resolutions, take a marathon rather than a sprint approach! Many people start out strong in the first two weeks of January, only to lose momentum before the end of the month because they have not paced their efforts.
- Be Realistic - set realistic, achievable goals to increase your chances of succeeding. It’s important to honestly assess your current position before setting goals. For instance, if you set yourself a goal to obtain a job in a new industry, you may need to consider undertaking further study to achieve that goal if you don’t have the skills or experience required.
- Visualise - spend some time thinking about how your life will be better when you achieve your goals. For instance, if your goal is to quit smoking then think about and write down all the ways that your life will improve once you have accomplished this goal, such as 1) I won’t get as puffed out when I exercise 2) my risk of cancer will decrease 3) I will save $$$ each year, and then I will be able to go for a holiday/buy a new wardrobe/ save toward a house deposit etc. Write this information down in your journal or notebook and go back to look over these potential benefits whenever you feel down or discouraged about your goals.
- Buddy up - share your resolutions with someone who can provide support and encouragement along the way. Agree to check in with one another regularly to help maintain motivation and focus. Maybe even join an online group or program, with other people working toward similar goals.
Finally Ms Grosvenor advises immediate action.
“Start straight away, don’t wait for another day, week or month to pass to help you step up and achieve your goals.
“Don’t wait for a New Year’s Eve, or Monday or next week or next month. Act now.”