We will soon be moving into the next decade of this century. I was thinking about one of the traditions I grew up with that took place at this time of year. I am speaking about making New Year’s resolutions. That is the practice of making a decision to commit to a positive change in our individual life for the upcoming year until the commitment is completed.
This is a common practice among many. It is pretty interesting that this is the time of year that is chosen to make a decision of change. Any year, month, week, day, hour or minute can be a decision making event. Not just at the end of the year.
A study was conducted among 3000 persons whose New Year’s resolutions were recorded and followed through, in the year of 2007. Here is a quote of the results:
Recent research shows that while 52% of participants in a resolution study were confident of success with their goals, only 12% actually achieved their goals. Men achieved their goal 22% more often when they engaged in goal setting, a system where small measurable goals are used (lose a pound a week, instead of saying “lose weight”), while women succeeded 10% more when they made their goals public and got support from their friends. (see reference at end of posting)
The web address above gives some great insight on how to raise the success of meeting your resolution goals.
I always love to think about timeless truths. They are more important than the waves of change that are temporary in our life. Change is inevitable. How we steer and respond to the changes will determine our successes. I would like to add a few steps to consider when making your New Year’s resolution.
I will not vs. I will
Focus on what you desire and not on what, you do not desire. Saying I will quit smoking focuses on the cigarette and its process. This sets up an adversarial conflict inside of you. You have a previous habit programmed into your life. Now you are exercising your will in direct conflict to this habit. For you to succeed you will have to even the odds by placing a high enough priority in yourself to succeed. This way you give yourself the virtual “high ground” advantage. It is better to say, “I will practice breathing clean air.” This starts your mind in aiding your will to consider ways of breathing clean air. It will not place your mind on cigarettes and trying to fight not wanting them, but place your mind on practicing breathing clean air which does not require you to think on cigarettes, but on breathing. As another example you may say, “I will not spend as much money”. Your mind is focused on I spend and money. Rather say, “I will save money”. Now the emphasis is on I save and money. Now you are not fighting a habit, but creating a new one.
Reward
Some may think the accomplishment of a resolution is its own reward. The accomplishment is enough incentive to start the resolution, but the success is not adequate for interim recognition of progress. In this case there are no short term rewards to incent continuing the path to success. Here are some steps that may help.
1. Choose a small reward you enjoy and is not a contradiction to your resolution.
2. Withhold that reward from yourself.
3. Plan points in your progression to reward yourself with the item you enjoy.
4. When you reach interim points of progression reward yourself.
Suggestion for rewards:
Movie
Food
Sleep
Short trip
Book
Music CD
Night out
Progression
Map out how you will accomplish your resolution just like planning a trip. You have to know the route you will take to your destination. If it is to “save money”, will you use a jar for change? Open up a Christmas fund? Participate in a stock option plan? Will you make deposits by personally going to a bank or have it directly deposited into a savings account? How will you measure your success in progressing toward your goal? If it is important, then it should be measured. Your resolution deserves as much or more attention than planning a vacation.
You can find the complete study referenced above at http://www.quirkology.com/UK/Experiment_resolution.shtml.
What are some pointers you can share on making New Year’s resolutions? I would love to hear from you!