New Year’s Resolutions: Why You Should Focus on 12 Months of Success and Not One
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Love this. “Ruining your New Year’s Resolution since 1962.”
According to an article in Forbes , 50% of the population make New Year’s resolutions and within a month, 80% fail to keep them. If you choose to make a resolution, it’s no secret that the odds are against you. Yet, every year, about a quarter of Americans will try to be an outlier (YouGovAmerica).
Personally, I have foregone making the traditional New Year’s resolution. Why? I am not a betting person, but I would rather have the odds in my favor.
Wouldn’t you?
If so, you can be an outlier simply by focusing on 12 months of success and not one. Play the long game and celebrate the victories along the way.
What about the month of January?
I recommend reframing the way you look at January. What if, instead, these were your 31 mulligan (“do-over”) days spread out throughout the year? You can use them whenever you want, or you can put them on the calendar. Your choice. 31 times in 2022, you can practice self-compassion and give yourself some grace when you succumb to temptation, like enjoying a DQ blizzard.
Why is January continually the failed month for self-improvement?
4 Primary Reasons and What To Do About Them
1. Shortsightedness in goal-setting. It is the “all or nothing” mindset. It is the root cause of the yo-yo diet. It is the belief that success happens without setbacks. The mantra is “perfect or go home.” Without considering what it takes to create new habits for long-term results which includes identifying the root cause of your challenge, any success is short-lived. Identifying potential challenges and navigating setbacks is key.
2. Lacking a clear, doable plan. Perception is reality. It can be really hard to determine what reality is without asking others. You have blind spots. You could try to do too much by setting unrealistic expectations. When you create a plan that is solid from the get-go (read on for 5 essentials), the likelihood of achieving your goal increases to 50% (Association for Talent Development).
3. Understanding your why. Perhaps you have heard of the term cost benefit analysis (CBA). When it comes to self-improvement, if the benefits do not outweigh the cost, then the stakes are not high enough to necessitate change. Additionally, your commitment must be made with both your head and heart; intellectual understanding and emotional investment. And do not forget about how to counter the critical messages of your inner judge.
4. Lacking an accountability partner. It is much easier to take a break for one day, then two, and eventually quit when you are only utilizing your determination and willpower. It may be hard for you to ask for help and support yet reaching out is worth it! According to a 2015 research study by the Association for Talent Development, you can increase your chance of success by 65% with an accountability partner and even 95% if you schedule a regular check-in with them.
What can you do to strive towards the top 5% in achieving your goal?
5 Essentials For Creating A Solid Plan
1. Get specific. Begin by describing your current reality as it pertains to your perceived area of concern. Then, describe your future reality as if you have conquered this concern. Be sure to involve your senses: what would it look, feel, and sound like. As you look at your descriptions, what is the gap you need to overcome? Identify one thing that will help you close the gap towards your future reality.
For example, lack of sleep. How is a lack of sleep impacting your current reality? How would your future reality look, feel, and sound like if you got enough sleep, let’s say 8 hours/night? What beliefs, values, perceptions, and challenges are the root cause for your lack of sleep?
2. Focus on the process. What specifically will you do differently? Identify 2 things. This involves new ways of behaving which create new habits. Additionally, there needs to be new ways of seeing and being to make these new behaviors stick.
For example, creating a preparation plan to decompress. This could include turning off electronic devices by a certain time, taking a bath, reading a book, journaling, etc. You may also need to shape your environment so that it is most conducive to a restful night of sleep. Or it may not be about how many hours of sleep you get, but the quality of sleep you need to be at your best.
What challenges or obstacles might you face? How will you counter them?
Who will serve as your accountability partner? How will they help and support you? What, specifically do you want them to hold you accountable for? When will you meet and check-in with them?
You may also consider seeking professional support. This could be the services of a nutritionist, psychologist, trainer, coach, etc.
3. Measure your progress. Specifically. Anything can be turned into a measurable. It must also be doable.
For example, it might be rating the quality of sleep every morning on a scale of 1-10 and then providing a brief reason for that rating. Perhaps your goal is to have 3 nights of sleep/week with a rating of 7 or higher.
4. Adapt and adjust if needed. Be flexible. As you go, you may have new insights or considerations to take into account for your plan. That is okay. Additionally, as you progress, your starting point has changed because you have grown. Therefore, it’s okay to reevaluate and tweak your plan.
5. Celebrate your victories along the way and your setbacks. Normalize that you will experience both successes and setbacks. That is okay. Instead of being hard on yourself, see setbacks as a learning opportunity, a gift of valuable insight to guide you on your journey towards your desired destination.
I commend you for your initiative, intentionality, motivation, and commitment in your self-improvement journey! Focus on 12 months of success, shift your mindset, and with a solid plan others can support you towards achieving your desired goals!
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