A new year and the start of a new decade… it’s a natural time to make resolutions for the future.
If you want to change your eating habits, relationships with others, work situation or something else as the new year begins, experts have ten common sense suggestions that will help you set goals that are realistic, specific and measurable.
Here’s how you can boost your chances for success in achieving those resolutions.
1) Small goals in small steps – this is what motivates people toward making larger changes according to Susan Nolen-Hoeksema, author of the new book The Power of Women and a professor of psychology at Yale University. Take diet for example, rather than making a stark, radical change, make changes to small things in your eating pattern… a salad for lunch… and do that for a week. Once you achieve this, go on to the next small, sustainable change.
2) Focus on the positive – rather than thinking of a habit in the negative, keep your attention on the positive things that come from making the change… saving money if you quit smoking, feeling and looking better for losing weight or feeling more upbeat and positive after making a change in attitude.
3) Look at the pros and cons – a written list of the benefits and costs of a behavior can be very helpful according to Dr. Nadine Kaslow, a professor of psychiatry at Emory University. Really write them down and be clear about what you want to change… and why.
4) Get a buddy – knowing that someone else is with you… working toward similar goals or offering regular support for your efforts, helps to keep you motivated. Keeping track of each other’s progress can hold you accountable for what you’re doing, and give you someone to celebrate with as well.
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5) Be specific – figure out exactly what’s not working for you and then come up with a strategy for solving that individual problem and this will help you keep those goals specific. Attack them one at a time. You might want to use a diary that helps you keep track of what’s happening… then come up with one thing each week that you can do to make things better. Success with small actions takes pressure off and encourages you toward bigger goals.
6) Know yourself – take the time to think about who you are, what’s important to you, and how you want your life to be. Remember real changes happen because you want it… not because others in your life want it for you.
7) Look at deeper issues – sometimes we have problems that need to be addressed before changes can be made. Some of us fear failing so much that we sabotage ourselves unknowingly. Others are held back by lack of self-esteem. If you’ve come to recognize deeper issues that prevent you from moving forward, now’s the time to talk with a mental health professional.
Don’t be too aggressive – a long list of impressive resolutions can bring lots of anxiety with it. By limiting resolutions (or goals, if you like) to three, four or five per year you’ll give yourself a challenge you can meet.
9) Be flexible – sometimes it helps to broaden your vision, have a wider idea of what makes for success. For example, rather than replace a lost financial sector job with another of the same, broaden your goal for a new job in another field or profession.
10) Keep your eye on the prize – if you’re under stress, or being encouraged to keep up your bad habits by those around you, making changes to behaviors is especially difficult. Remind yourself every day why your making this change, and how great it will feel when you do.
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