While New Year’s resolutions might feel exciting and energizing in the wee hours of December 31st, it’s common knowledge that most of us will have fallen off the resolution wagon by February 1st. Indeed, in their study published by the Journal of Clinical Psychology, John Norcross et al. (2002) estimated that only 46% of people who make New Year’s resolutions are successful in attaining their goals.
So, who are these special individuals and what is their secret? Wonder no more, as this month’s blog post is here to help guide you - and your resolutions - into February and beyond.
1. Clarify what you value most
The first step in setting resolutions for the coming year is holding a “what matters to me” brainstorming session with yourself. Whether it's learning a new skill or quitting a bad habit, when your resolution is a reflection of your own core values, you are much more likely to follow through on it.
Thought patterns to watch out for here: “should” statements, overgeneralizing, and “doom forecasting.” When we base a goal on what we think should be important to us instead of what actually is important to us, our drive to act on said goal is drastically reduced. Similarly, catastrophic predictions (e.g., “I won’t be able to do it”) or negative overgeneralizations (e.g., “I’ve never done it before so I probably won’t do it this time either”) are also very likely to crush your confidence, mood, and motivation. Rather than zooming in on a narrow range of possibilities, instead try to envision each of the potential outcomes this next year holds (e.g., “maybe I won’t do it and maybe I will”). And whenever you imagine the possibility of success, do feel free to zoom in on how deliciously satisfying this experience might feel for future you.
2. Be S.M.A.R.T.
After your brainstorming session, take some time to review and refine your list of resolutions. As you mull them over, ask yourself whether strategist George Doran (1981) would deem each goal as “SMART: Specific (S), Measurable (M), Attainable (A), Realistic (R), and Time-limited (T).”
Why set SMART goals? For one thing, all the resolve in the world won’t help you achieve an outcome that is actually not under your direct control. For example, instead of declaring, “I will find a long-term relationship,” a SMART goal might state, “In the next three months (Time-limited), I will increase my likelihood of meeting a romantic partner (Realistic) by re-engaging with my college alumni association (Attainable), getting back on Bumble (Specific), and attending at least one of my dance Meetups (Measurable).”
This way of wording resolutions puts you in greater control of the process and ensures that you are setting goals that you can achieve, observe, and adjust. Just remember, the best pathway to success is the one you are most likely to begin. Speaking of which…
3. Plan smaller actions toward the goal
Once you have a list of your SMART goals, pick one of them and start breaking down the steps involved. For instance, in the previous example your first step might be to re-download Bumble on your phone, search your inbox for recent alumni emails, or DM one of your Meetup coordinators.
It is also often helpful to plan a specific time to take these first steps. Without a schedule, it’s all too easy to forget, neglect, or avoid your resolutions altogether. Likewise, in addition to your calendar, at this stage you might want to also enlist the help of a friend or accountability partner to help motivate and encourage you toward your goals.
4. Evaluate growth with openness
Now that you have your SMART goals and set of corresponding actionable steps, it’s time to get started! As you proceed, don’t be afraid to assess the experience and make changes if necessary. However, if you do encounter some speed bumps or find yourself struggling along the way, remain on the lookout for any self-defeating thoughts that may be contributing to your difficulty.
If you or someone you know is struggling with setting and achieving personal goals, our team of psychologists at CTWPS are here to help. Whether you are already navigating these steps on your own, have hit a plateau, or are yet to take step one, we have the tools and knowledge to support your efforts at every point on the path.