Thursday, December 31, 2015

10 tips to make your Resolutions stick this year

Now for the post you have been waiting for (all twenty of you). I am going to give you ten hints that will help you make and maintain habits. These habits will o help you achieve results. You are going to make resolutions, to create habits, which will lead to your goals.
Not My Belly


1. Know Your Destination
If you don't know where you are going, you can't know how to get there. The first thing we need to do is to create a set of destinations. Start with a high level abstract outline of the results you want to achieve. I want you to think out into the future and think about what type of life you want to lead and what type of person you want to be. Keep it vague. I want to be healthy. I want to be financial secure. I want people to view me as competent.

2. Lay Out Your Path
In tip two we are going to lay out the practical milestones to get us to those destinations. The paths are specific goals along the path not the actual steps to reach those goals. Look at the vague destinations you laid out in tip 1 and make specific milestones that will help you reach those destinations. We are talking very specific goals. I want to be 170 pounds by Jun 1st. I want to be able to run a 5k by May 1st. I want to have zero credit card debt by Jan 1 2017 etc.



3. Pick Your Habits
Now you want to make a list of habits that will help you walk down the paths to your destinations. These habits will become you resolutions over the coming year. A habit is a reoccurring activity that you will make into an ingrained pattern of behavior. I will bring my lunch to work. I will work out five days a week at 7 am. I will wake up at 6:30.. etc.  Don't worry about practicality right now. Just make a long list of all the specific actions you want to take to reach your goals.

4. Limit Number of Changes
Now we are going to start applying the things we learned from the second post in this series. One of the main reasons your New Year Resolutions fail is that you try to make too many changes at once. Also they probably aren't particularly well thought out. You only have a certain amount of will power. You can only resist temptation so many times. The plan is to make changes habits so they no longer require as much energy. Since we can only work so hard on changes we are going to limit them to a couple/few/maybe one at a time.

5. Choose Complimentary not Contradictory Habits
If you are going to try and build more than one habit at a time, it is very important that you choose habits that compliment each other. Two habits that contradict each other will quickly use up your willpower reserve and most likely lead to failure. Don't try and quit smoking and lose weight a the same time. Do try and wake up earlier and go to bed earlier. 

6. Know Yourself
This may take some time to figure out. You need to learn yourself and what can help you build habits. Let me give an example. Two people have decided to make the same habits: wake up early and work out a few days a week. Person A needs a reason to get up early. So they decide to wake up early and then work out. Person B is discouraged by the prospect of having to both put out the effort to wake up early and then put themselves through a workout. Person B plans their workout for later in the day.

7. Be Fine With Failure
You are going to mess up. You are going to eat over your calorie goal or miss a workout for a lamereason. You are going to blow your budget. Don't take it to heart. Come back at the next opportunity and do the resolution. People have a tendency once they blow a goal to completely go off the rails.  If they go over the budget by ten dollars, they then go and blow a couple hundred. Just let it go if you mess up.

8. Establish the Habit
A commonly repeated refrain is that it takes a month to make a habit. This is not completely true. The length of time and effort it takes to build a habit depends on the habit being formed and the individual. Some take as little as a week to become ingrained, others can take months and months. So what I recommend you do is to pick two complimentary habits.  Then spend a month concentrating on building those two habits. After a month move onto working on two more habits. The habits from the previous months should continue without a whole lot of effort.

9. Re-enforce the Habit
As you go on working on new habits some of the old ones might flag.  It can be necessary to go back and work on an old habit. If you find yourself failing at a previous habit I recommend taking a week and concentrating on re-enforcing that habit that you’ve been blowing. For example, I was failing badly at a new habit recently when I realized that I had eaten out for lunch three times in a week breaking one of my old habits.  I shelved the failing new habit and spent a couple of weeks working on my lunch habit.

10. Know that the Hard Things are Hard
Some life changes are extra difficult. Anything that involves an addiction, whether physical or mental, will take more than just effort and habits to change. These things are completely different animals than just wanting to walk 10000 steps a day. If you have an addiction you are going to need much more and perhaps professional help than can be provided on a blog post.


More To Come
Tomorrow New Years Day, I am going to be posting a more personal post looking back at last year and looking forward to what I hope to accomplish in 2016. I’ll link to it here when the post is live. Check it out to see these tips being put into action.

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