Keeping Your 2011 Resolutions

10 ways to Keep Your New Year’s Resolutions by John Thurman

How are you doing on your 2011 resolutions?

According to Dr. John C. Norcross, a full time psychology professor at the University of Scranton and a part-time practitioner, 40 to 45% of adults in the United States will make New Year’s resolutions, continuing a tradition that began in ancient Roman times.

For years, psychologist have done multiple studies on self-change in general and New Year’s resolutions in particular. Making New Year’s resolutions is a valuable opportunity for you to increase the quality of your life.

In fact, 75 percent of New Year’ eves resolvers will be successful in mid-January, 50 percent will still be sticking to it by the end of the month and 40 percent to 46 percent will still be going at six months. Contrary to widely held public opinion, a significant number of New Year’s resolvers do succeed.

What’s more, clinical research shows that you are 10 times more likely to change by making a New Year’s resolution compared to non-resolvers with identical goals and comparable motives to change.

Quite frankly, I was surprised at what the research revealed. On that positive note here are ten things you can do to be a part of the that 46% who keep their resolutions.

Write them down. Be clear and concise. Use the SMART method - specific, measurable, action-oriented, realistic, and time-based. Use a pen and paper because your brain is more engaged when you physically write it down.

Replace a bad habit with a good one.

Cultivate social support, tell someone, show someone.

Take baby steps. Inch by inch anything is a cinch. Small victories lead to bigger victories

Take big steps. Once you have your goals/resolutions put a date and work your plan beginning today.

Decide and engage. As the Nike™ logo says“Just Do It!” Learn to anticipate and overcome the setbacks you may encounter along the way.

Partner up. Have an accountability partner, even it they don’t share the same goals. Check in with each other weekly (in person or by phone)

Celebrate your victories.


Sources:
Norcross, J.C., Mrykalo, M.S., & Blagys, M.D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers. Journal of Clinical Psychology, 58, 397-405.
Healy, M, (Jan 4, 2011). Say you want a resolution? You can do it with planning and persistance. USA Today.