2023 Resolutions: February Check-In

If you're one of the 120 million Americans who made a new year's resolution, hopefully you're still on track with your goal. A study by Forbes says 80% of adults who set a goal will fail by February. If this is you, what’s holding you back? Is it time, money, something else? Honestly assessing your challenges can help you parse out the obstacles and plan to overcome them. By starting small and setting realistic goals, you greatly improve your odds of success. Keeping the end result in mind can be a strong motivator - one that you can keep coming back to if your resolve begins to waver.

Here are some tips from experts to help you stay on track, no matter what your resolution may be.

A Good Habit Is Hard to Break

According to Adam Splaver, MD, incorporating practices into your routine can help you to stick to your resolve when it comes to losing weight, exercising regularly, eating healthier, and just about anything else you set your mind to. For example, shopping at the farmer’s market every week can result in more vegetables in your diet. Regularly attending a yoga class can ensure you reach your exercise goals.

Researchers have commonly held that it takes 21 days to make something a habit, but recent findings from the University of London contribute a new number—66. Regardless of who is right, committing to the goal is the most important thing. Think of it as the marriage of two adages: practice makes perfect and old habits are hard to break. The idea is that if you do anything for long enough, it becomes part of your lifestyle.

The Social Butterfly

Holding yourself accountable doesn’t mean you have to do it alone. Remember the buddy system? Finding a friend or family member who is willing to, say, quit smoking with you or join you while you exercise can not only make your resolution more enjoyable, but can also help to keep you both on track.

If you are a social media user, regular updates are great for accountability and for tracking your progress. Posting pictures taken on your daily run, for example, can result in an interesting visual travelogue - a "before and after" - that you can revisit months or even years down the road.

Write It Out

Licensed clinical psychologist Colleen D. Cira, PsyD., advises journaling for at least 5 minutes per day to set intentions for the day ahead, to consider the things you are grateful for and to track your progress. “Since I began,” she says, “I’ve found that my mood has improved, and my days feel more deliberate and purposeful.”

If you are starting a diet, you can use the journal to track your meals and/or caloric intake, as well as your weight. If you want to eat healthier, you can use the journal for meal planning to ensure you reach your goals. Or, it can be a gratitude journal. Regardless of what your goals are, the journal is a useful tool to help track your progress, a visual aid to show you how far you have come, and an opportunity to celebrate your successes.

Aim High, but Start Small 

Whether you’re saving for retirement, paying down credit card debt, or trying to create a healthier home environment, setting goals that are reachable increases your chances of success. All those little steps add up to something bigger, such as the purchase of your first home or financial peace of mind. If your goal is to declutter your home, take it one closet or area at a time. If you want to learn to play an instrument, focus on one song at a time, then move on to the next.

“Hone in on the task instead of the larger goal,” says PR account executive Victor Miltiades, “so you don’t overwhelm yourself with the nebulous idea.” So if you want to pay off your vehicle, look at where you can trim the fat from your expenses. Next, sit down with your budget and see if there is anything additional you can put toward the monthly payments, and how quickly those regular, extra payments would help you to reach your goal. Then stick to the plan.

All Your Ducks in a Row

A little organization goes a long way. Creating a file system, either paper or electronic, means that you will be able to find what you are looking for when you need it. Decluttering your surroundings helps life to feel less chaotic and more streamlined, allowing you to be able to focus on what matters.

When you set those small, reachable goals, writing them down and establishing deadlines to meet them will help ensure that nothing is missed. Creating a system of organization that works for you is key and has the added benefit of giving you a sense of accomplishment. Feeling like you are on top of things isn’t a bad motivator!

Stay Resolved

If you've started and fallen off, now's a perfect time to jump back on. Change is difficult. Making the decision to make a change is the first step. Staying the course is the challenge. Lifestyle changes do not happen without effort. Breaking habits and replacing them with new ones requires discipline; but with the proper plan, tools and mindset, setting achieving your goals will become your new routine.