New Year’s Day. After sleeping late and cleaning up leftover nachos and dip, most of us will sit down to create a list of New Year’s Resolutions. The fascinating thing about these lofty resolutions to be kinder, watch less TV or lose weight, is that the majority of us make them, yet over 60% of us fail to keep them six months later!

Maybe you’ve had a similar experience, and began last year with the best intentions, only to give up within a few weeks. In fact, research indicates that people fail at their goals for a variety of reasons, including: forgetting, lack of will power, deliberate decisions to stop trying and factors “beyond control”. These reasons are common to all of us, and explain why most of us have abandoned our resolutions by Valentine’s Day. In fact, the highest rate of goal abandonment occurs within the first month of trying.

All is not lost, however! The following tips have been proven to aide in changing our typical responses to situations and can, therefore, help us to achieve our goals.

Step 1: Choosing a Goal

When choosing a goal, it’s crucial to remember, this is your goal. Research repeatedly illustrates that when we choose goals that reflect who we are and what we value, we are better able to succeed. Your goal should flow from your passions and make you excited to achieve it. Goals that are based on external pressure such as parent’s expectations will be difficult to attain. Pick a goal that resonates with you!

Another key to a successful New Year’s Resolution is to pick a goal that is attainable. Studies show that you are much more likely to achieve a goal you believe you are able to reach. Maybe it’s unreasonable to go to the gym everyday, but you believe you could manage twice a week. Go for it!

Step 2: Documenting Your Goal

Oftentimes, we only think about our goals, and forget them quickly. The first step to success is to write your goals down!

When writing your goal, be sure to make it:

• Specific
• Measurable
• Stated Positively
• Challenging

For example: A goal that would be difficult to measure and is neither specific nor positive would be, “I’ll try not to skip going to the gym”. Rewording this goal to make it specific, measurable and positive makes it more easily achieved. For example: “ I will go to Aerobics class every Tuesday and Thursday”.

Step 3: Social Support

When beginning to pursue your goal, “going public” and getting social support is crucial to success. It’s important, however, to have the right kind of support. Studies indicate that people are more successful when they receive encouraging support from friends who will listen and empathize, not just nag. While family and friends may mean well when they continually remind us, they may not be helping. Remember to surround yourself with people who will love, encourage and listen to you as you strive to reach your goal!

Step 4: The Plan

As we all know, the best of intentions to go to the gym go flying out the window when traffic is heavy or you’re feeling under the weather. This is why plans are the key to overcoming a lack of will power!

A good plan describes when, where and how you’ll pursue your goal. A helpful plan will cover the excuses we’re likely to come up with, and provide a way to overcome these excuses. In creating a plan, you’ll develop the habit of moving past excuses.

Making your plan:

• Make a list of the most common obstacles to achieving your goal
• Create simple if/then statements to remind yourself of how you will react when obstacles surface

For example:

Goal: Go to Aerobics class Tuesdays and Thursdays

Common Excuses: Too tired, too much work

Plan: If I’m tired, then I’ll nap for half an hour before Aerobics. If I have a lot of work this week, then I will study for an extra half an hour on Monday so I can go to Aerobics on Tuesday.

They key to achieving a goal is to have clear plans posted in strategic places! Stick your if/then statements in your calendar, on the fridge or next to your computer. Don’t let circumstances get between you and success.

Step 5: Success!

After choosing a goal which is important to you, carefully wording it, choosing supportive people to encourage you and creating a plan, the only thing left to do is succeed. Through following these steps you will boost your motivation and increase your likelihood of success. As you work toward your goal, you’ll be sure to encounter obstacles and triumphs, allow yourself to enjoy and experience the journey as you persevere.

Good luck!