Psychology Today – Easy Tips for Keeping New Years Resolutions


140772-141776This article is published in Psychology Today by Mark Banschick and Heather Edwards.  It is entitled, “Break Bad Habits”. 

It’s countdown time!  The new year marks a fresh start for new beginnings.   Be prepared on January 1 to state your New Year Resolutions and stick to them! If your plan is to lose weight, exercise more, eat healthier, save money, or build your career or social network, then get started on developing a system for success that will work for you.

Resolutions without specific plans usually get pushed to the wayside by the demands of everyday life. Come April, they’re already out the window and down the street! Be prepared to keep your New Year Resolutions in 2014 using these simple tips for seeing them through to 2015.

Be specific: Define the details of your goals and make them measurable. For example, if your goal to is lose weight, how much weight do you want to lose? By when? If your goal is to spend less money and start a savings, how much money do you want to save? Set a deadline. Make your goals attainable, but not too easy. Setting goals you CAN achieve will keep you motivated.  Making them too easy isn’t really a challenge. The point is to stretch yourself to a higher level of functioning.

Make your goals personal: Stay true to your values and purpose. Do your goals come from a desire for improvement that are tied to your personal belief system? What is most important to you? The more personally meaningful they are, the more likely you are to stick to them and be successful.

Get a partner: Having a workout or healthy eating partner can help keep you motivated and on track. Design a supportive environment. For example, if you know that junk food and soda are your weakness, remove them from your home and replace them with healthy snacks and seltzer water. Remember, it’s nearly impossible to quit a behavior without replacing it with a new one. Find healthy alternatives. Start a progress chart. Record daily and weekly change. Write an accountability blog which others may be following.  Join a weight loss group or get a trainer.  IMG_6963

Believe in yourself: Your goals have to be important to you. Does it motivate you? Is it a value of yours? Is it a high priority? Do you have a sense of urgency about it? Can you imagine yourself 6 months from now, or a year from now, having succeeded in your goal? What does that look like? How did you get there? Retrace your steps to determine what you did to be successful in your future self. Do you have support?  If you believe you can do it, you will!

Put your goals in writing: Write them down in an “I Statement”. Put them in a visible place. Own them! This will serve as a reminder and motivator every time you see your personal statement. For example, if career development is your goal, “I will find a networking group in my field of interest and join it by February 1. I will seek out courses and sign up for at least one new class or conference in my field of interest by February 1.”. Stick these notes on your refrigerator or on your desk, in a high traffic area in your home or office. Set reminders in your phone. Review your goals regularly.

Replace self sabotaging thoughts with a positive mantra: Be flexible. Remember that failures are only temporary setbacks and great motivators for change. It’s never too late to get back on track. Even if you haven’t met your goal by your deadline, remember this is a process that takes time. Don’t confuse the destiny with the path. The path is meant to be savored, too. Each step you take will get you closer, even if its not exactly on schedule.  Remember, YOU CAN DO IT.

Now you’re ready to ring in the new year with a plan for a new you! Write your goals down. Be specific. Do some soul searching to determine what’s most important to you. Tell your friends. Get a partner. Set reminders. Chart your progress. Be patient. If you need more support, get a Life Coach, Counselor, or expert in the life domain you’re focused on to help you succeed. Happy New Year and New YOU!


About Heather Edwards

Heather Edwards is a Licensed Mental Health Counselor, Board Certified Coach, & National Certified Counselor. She is a frequent contributor to Psychology Today. She provides individual psychotherapy and couples counseling, corporate and life coaching.

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