Are You a Quitter? 5 steps to get back on track

psychotherapy counseling coachingDid you know that January 12th is, “Quitters Day”? According to research it’s proven to be the day that most people begin giving up on their New Year’s resolutions. Other research shows that by the second week in February, 80% of people have resigned their goals to failure.

Does this sound like you? Here’s how to stop getting in your own way. Use these tips to get back on the horse and gallop through the finish line…

1. Reconnect with the reason your goal is important to you. How will it get you closer to being the way you want to be? When your goal is rooted in your heart and soul it becomes more natural to see it through to the end. Be sure its aligned with what inspires YOU. 

2. Do one small thing each day that serves your end goal. Focusing only on the final product creates overwhelm and can stifle the process.  Focus on the day-to-day micro-efforts which lead to your desired outcome. “There is no path to happiness. Happiness is the path.” – Buddha

3. Narrow your focus. Detail exactly what it means to be successful. When your goal is vague, it leaves too much ambiguity in your day-to-day behaviors. It does not inform your choices in a way that links decisions and actions to outcomes. A journey of 1000 miles begins with a single step. – Lao Tzu. 

4. Embrace technology. If losing weight is your goal, decide how many pounds you want to lose by what date. Choose an app like Lose It! to help keep you focused and accountable. If your goal is to increase exercise, get specific about frequency, type, and duration and use a fitness tracker app like Map My Run. If you want to save money, decide on a dollar amount, an achievable date, and use a money manager app like Acorn.

5. Get support. Human beings function better with other human beings. Neuroscience studies show that when you feel supported and connected, difficult tasks become easier. 

New Years Resolutions provide an opportunity to honor yourself. So spend a few minutes imagining what you want to experience this year. How do you want to feel? Brainstorm the actions necessary to begin that journey. What behaviors do you need to begin, and end?