The Science Of Writing Down Resolutions And Making Them Stick

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For many, the dawn of a new year brings excitement and anticipation of a new approach to life. But don’t despair if you feel you are already failing to maintain that new attitude, live that healthier lifestyle or shake those old habits.

This year doesn’t need to be the same old song and dance. The following activities can help you achieve your New Year’s resolutions.

Time should never be pushed aside.

Benjamin Franklin once said, “Lost time is never found again.” During the first part of the year, your first instinct may be to move forward, completely forgetting about the previous year. But all you have learned or experienced should never be lost. The new year is an opportunity to look back, take note of the good times and learn from the challenging times. Remembering and being grateful for your experiences allows you to approach the year with a renewed perspective.

Write down goals and reasons they are important.

According to a study published by Forbes, writing down anything increases the ability to remember and access it. This process is called encoding. Writing improves the encoding process, which allows you to easily recall your goals and the reasons for setting them. Neuropsychologists further note that individuals demonstrate improved memory for material they have written over material they have just read.

Set realistic goals and change your approach.

After you have written your resolutions, consider your lifestyle, your daily stressors, challenges and strengths – all the things that can affect the likelihood of success. Taking note of these, write down practical activities that fit your lifestyle and can be implemented over time (daily, weekly and/or monthly).

A common example is weight loss. Resolving to lose 50 pounds can be overwhelming and place your resolution out of reach. Changing the approach and setting realistic, weekly or monthly goals can produce results.

List activities such as adding healthier food choices to shopping lists without increasing sweets or carbohydrates; research one new recipe a week that offers flavor and a lighter approach to cooking; and for activity goals, begin with as little as 30 minutes a day of walking every Monday and Wednesday for a month and increase over time.

These activities may seem minor, but they will begin to establish patterns that become a part of your everyday life and create lasting changes.

Long-term success does not come fast and easy.

If you are trying to kick old habits such as smoking, overeating or dependency, solutions that seem to present quick results may not be lasting and could make some of these habits harder to break in the long run.

Start by taking time to think about and write down the habits that are affecting your daily life and health. Begin internet research on recommended support groups, counselors and physicians that may be able to help. You can even join verified online chat groups to look for recommendations of professionals that come highly recommended. Discuss all options with your health care provider and take it day-by-day, realizing you cannot change these behaviors overnight, and often not alone. Seeking help will often make achieving resolutions more successful.

 “You time” activities are critical to success.

Even if you only have five minutes when you get up in the morning or before you go to bed at night, take that time for an activity that calms and refocuses your mind. Meditation, deep breathing, listening to a podcast or just reading daily inspirational quotes can help calm the mind, refocusing attention to you and keeping resolutions in perspective.

Approach the year in a new way and you will succeed. Reward yourself no matter how small the accomplishment, take time for you and don’t be afraid to fail. Failure can sometimes be our greatest teacher and launch us in new directions.