It’s that time of year when everyone is determined to make a resolution for the New Year that will be successful! It’s time for that firm decision we all want to make, resolving to do something or to quit something. But, sometimes, making (and sticking to) a resolution is much easier said than done.
According to Statistics Brain, 45% of Americans tend to make New Year’s Resolutions every year and only 8% find success. No wonder so many people opt out of making resolutions! However, for those that do make the resolutions, they are 10 times more likely to attain their goals than people who don’t!
One of the biggest problems people face when making and keeping resolutions is that they are targeting bad habits and trying to change the habit. According to USA.gov, most people resolve to lose weight, quit smoking, save money, and manage stress, just to name a few. In order to be successful, one must change behavior and break habitual patterns.
Simply put, this is hard work. The bad habits evolved over a long period of time, and the idea of a resolution adds the pressure for immediate change. A better plan would be to smart small and build upon your successes. Change your thinking a little bit at a time to achieve the big changes your resolution maps out for you - think in terms of small, incremental building blocks. Remember, Rome was not built in a day!
Here are a few more of the reasons why making a resolution is easy, but breaking it is easy too! Use these to change your process and begin a path to success.
1. All or nothing mentality
The reason most resolutions fail can be attributed to the idea that we tend to look at resolutions in terms of black and white – they either succeed or fail; we usually don’t see anything in between. So, the second an obstacle arises, the feeling of failure sets in, the resolution is considered “broken,” and we give up.
To prevent this, we need to view any failure as a stepping stone towards success. Instead of giving up, step back for a few moments; learn something from the failure and use it to keep going strong. Failure is a necessary part of success.
2. Fork in the Road
If you come to a fork in the road and your resolution is just sitting there, stuck, it often seems easier to take the road to failure and give up. Don’t do it! Take the road less traveled instead and see what happens. This is all about taking a chance and learning that success is a journey which requires you to work hard and follow through.
3. Thorndike’s “Law of Effect”
The most common mistake people make when making resolutions is giving up too early; if trying leads to what we consider a failure, we punish ourselves and throw in the towel. For example: Say my resolution is to lose 12 pounds in 2015, but in March, after two months of healthy eating and exercise, I realize I have only lost 2 pounds. Instead of celebrating the success I had, I beat myself up for not doing better. Instead of sticking with the current plan that had results, disappointment snowballs and I become resolute that I cannot follow through.
This follows along the lines of what Thorndike’s Law of Effect states: "When pleasant or satisfying consequences follow or attend a response, the latter tends to be repeated. When painful or annoying consequences attend a response it tends to be eliminated." The best advice here is to reward each step toward a goal and stop self-blame, negative self-talk, or any belief that what you are doing is not enough. Instead of being your own worst enemy, be your own hero!
4. No Motivation, No Plan, No Goals
According to Michelle Blumenfeld, when people make resolutions, they really do not put much thought or planning into the process which leads to ultimate failure. The reason for failure is simple: no motivation, no guidelines, and no real plan of attack. If there is no inspiration, why stick with it? With no set of rules to follow, why try? With no plan, what are your goals?
To make a resolution work: write down your ideas, set up a system of rewards for each milestone, and set realistic goals that can be achieved. Use strategies that will help keep you accountable and designed for maximum follow through.
5. Failure to Act
It is easy to counteract the other reasons not to keep a resolution; however, failure to act is a tough one. There is no secret to success that can be found outside of one’s self. You hold the power; choosing not to act is the only thing preventing you from achieving your goal. Most people do start out on the right track; but, as they approach the first hurdle, they question their abilities and often fail to use their training to leap over it. Fear of failure is the quickest path to failure.
Stagnation and lack of follow through on previous resolutions is not a reason to give up. Start the New Year fresh: make a plan, set realistic goals, anticipate obstacles, stay on course, reward small successes, and don’t let one mistake snowball into absolute failure.
If you get stuck on what to do, check out our resolution to build Better Communities and join one of our initiatives. It’s as easy as one, two, three! You can feel success and continue to make your own!