Solutions

We’ve all been there: on New Year’s day, you wake up with great intentions and by the middle of January, you’ve thrown them all over board. It’s not easy changing ingrained patterns of behaviour. But we’ve got a few tricks to help you strengthen your willpower.

1. Set tangible goals

Define tangible targets you wish to achieve. For instance, if you decide you want to reduce your alcohol consumption, don’t generalise. Be as specific as you can, e.g. you could decide to drink alcoholic beverages only on weekends and on special occasions.

2. Set achievable goals

Good intentions like “I’ll never touch another piece of chocolate again” may show how ambitious you are, but we all know there is simply no way you’ll be able to achieve it. Try to be more realistic with your target – “I’ll eat less chocolate” – or even better, make it as tangible as possible – “I’ll only eat two rows of chocolate a day”. It’s always better to achieve something rather than nothing at all.

3. Don’t set too many goals

“I’ll lose ten pounds, give up smoking, won’t drink anymore and will go the fitness club every day”. This simply can’t work! Better to focus all your energy on a single goal. Once you’ve reached the first one, you can then move on to the next one.

4. Make your intention visible

Write down what you intend to achieve – black on white. This makes it more of a commitment. Then hang it up where you can’t overlook it – for example, on the cupboard where you store your chocolate. This way, you’ll be reminded of your resolution in situations where you might be tempted to give in.

5. Look for ways to reach your goal

Select a time frame and formulate concrete steps. “I want to look more professional and will change my clothing style. In January, I’ll buy a business suit. I’ll invest in a pant suit with my February salary and a twin set in March.”

6. Think positive

Formulations like “I am no longer allowed to smoke” make it sound like you are being forbidden to smoke – and no one likes to be told what to do. Instead, say: “I don’t want to smoke anymore”. And then, highlight all the positive results, like: “I’ll no longer have to stand outside a restaurant in the cold. I’ll save so much money. My skin will look so much younger. I’ll be able to climbs stairs without being out of breath.”

Set deadlines with specific rewards. “If I manage to get to work an hour earlier for three months, I’ll reward myself with a free afternoon and do whatever I feel like doing.”

8. Plan for the occasional setback

Setbacks are absolutely normal. So don’t worry – it’s not a big deal. Don’t give up. Instead, try to understand why you weakened. Refer back to our tips and give it a second try!

9. Look for kindred spirits

“A problem shared is a problem halved”: if you go about implementing your resolutions with a friend, for example going to a fitness club, not only is it more fun, but you’ll both motivate each other. It will be a lot harder to just stay on your couch watching television, if you know there is someone waiting for you at the club.

10. Let your friends know

If you let all your friends know what your intentions are, you’ll be even more motivated to succeed. It’s a well known fact that no one really wants to expose their weaknesses to the public.

We wish you the best of success with your New Year’s resolutions!

Image source:

Getty Images

Lutz Stallkencht@pixelio.de