Keeping Your New Year's Resolution 

It's January and the time that New Year's resolutions are made and broken. Only about 20% of people who make New Year's resolutions end up keeping them. Don't be discouraged though. There are things you can do to make sure your resolutions make it past February. For starters, make sure that your resolutions are obtainable. You're not going to be able to write your final project in two weeks, and your not going to be able to lose 10 pounds in a week. Don't set yourself up for failure. Here is a list of tricks to help you keep your resolve.

Make a plan of attack. It is important to have a strategy. Think of it as a business proposal for a project at work. Write out a plan, including a time line and required resources.
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Break your goal into smaller parts. For example instead of just making a goal for six months from now, break it down month by month or even week by week. Determine what you need to accomplish each week or month in order to meet your six month goal.

Keep a journal of your progress. This will allow you to chart your successes and set backs, and allow you to learn from your mistakes.

Find someone who will hold you accountable for your goals. Make a commitment to that person for each small step in your resolution, and then check in with that person to report your progress or difficulties.

Make a list of pros and cons for each desired behavior. What are the consequences of the non-desired behavior? What are the advantages of the desired behavior? Having this list handy will help keep you motivated.

Allow yourself to make mistakes. Many people give up their resolutions as soon as they make a mistake. Don't expect yourself to adhere to your plan perfectly. Leave room for change.

Counter negative thoughts with positive ones. If you have thoughts doubting your ability to succeed, counter them with positive thoughts. Have confidence in your ability to succeed.

If you are tempted to procrastinate make a deal with your self to do a little bit now. For example if your goal is to study at 6:00 and you want to put it off until later, make yourself study for 15 minutes. By the time the 15 minutes are over you may find that you are engaged and willing to do more.

Get enough sleep. No one has great resolve when they are exhausted. It is important to get enough rest.

Stay Motivated. Any successful resolution depends on motivation. It's easy to be motivated when you first set your goal. We all know the excitement of making New Year's resolutions. That motivation can be short lived though, especially when challenges present themselves. It is important to have a plan of action to face those challenges when they pop up. Also, try posting your list of pros and cons on the wall where you will see it, to remind you of why you made the resolution. These and the suggestions above will help you stay motivated on the road to keeping your resolutions.

Sources

(1999-2001). Keeping your new year's resolutions. In Health & Science [Online]. Available: http://www.texmed.org/has/pin/dan/kyr.asp [2005, January 7].

Bode, L. (2002/2004). A guide to keeping New Year's resolutions. Available: http://www.theallineed.com/ad-self-help-001.htm [2005, January 7].

Gracia, M. (2004). Keeping New Year's resolutions. Available: http://www.frogpondgroup.com/articles.cfm?articleid=mgracia27 [2005, January 7].

Schwarz, J. (1997). How to keep up with those New Year's rsolutions, researchers find commitment is the secret of success. Available: http://www.washington.edu/newsroom/news/1997/ [2005, January 7].