Many of us set unrealistic goals in the new year resulting in resolutions that don't last a week, let alone a year.
The key to setting effective New Year's resolutions is to think ahead before announcing a resolution on New Year's Eve, says Ben Stocken, life coach at West Peak, a consulting firm that helps CEOs achieve their goals.
Up to 80% of people who make New Year's resolutions fail to stick to them, with many failing within the first few days, Stocken said.
“There are a lot of reasons why these lofty ambitions fail, and many people are guilty of setting themselves up for failure by dreaming of unrealistic and unachievable goals,” Stockin said.
He offered up his unique tricks, from delaying decisions until March to “fan recruiting,” that will boost your chances of success in 2024:
Many of us set unrealistic goals in the new year that lead to resolutions that don't last a week, let alone a year
Start your resolutions on March 1st
Stockin told DailyMail.com that the main reason most New Year's resolutions fail is because they are made at the spur of the moment, and no thought has been given to planning how to achieve them.
Ben Stocken, goal achievement expert at business performance consulting firm West Peak
“Deciding to go for a run just before midnight on New Year's Eve while drunk puts you in the worst possible position to achieve your goal the next day – your first day of running should be completed with a hangover.” He said.
To keep your New Year's resolution, you need a plan.
“You need to break your goal down into digestible chunks, and you need to know what you're going to do when the going gets tough. That's where giving yourself time to plan comes in.”
“If you set your New Year's resolution to start on March 1, you have two months to get everything ready. If you're a runner, you can get a pair of sneakers that fit you. You can find a training program. You can read about the best way to increase your mileage I cut it off.
“If you're setting yourself a New Year's resolution now, aim to start on March 1,” he said. Use the time to put a plan together.
Make a one-word decision
“One piece of advice I use for myself, my team, executives, and clients is to keep decisions really simple,” Stockin said.
“Choose one word that defines what you want to achieve this year.
It was my word for 2023. I wrote it everywhere – on my desk, on my refrigerator door, and even above my bed! I used it to remind myself to work on my fitness while training as an Ironman, to maintain a good work-life balance, and to be more present at home as a father and husband.
“This constant reminder and the simplicity of the message has meant that I have had better-than-expected business growth, crossed the Ironman line at the best of my ability, and all without abandoning my wife and child!”
Stocken advises choosing one word for the year that truly sums up your goal.
Then decide what you need to do to live up to that one word. Establish a regular process for reviewing your performance. This could take ten minutes every Sunday morning to reflect and review your progress.'
Set SMART goals (specific, measurable, achievable, relevant, time-bound)
Stockin advises against setting vague goals such as saying you'll get your life together.
“This is not a decision – this is a revolution!” You might as well declare that you will achieve world peace.”
“Your resolutions should be specific, measurable, achievable, relevant, and time-bound — these are known as SMART goals,” Stockin added.
“Instead of writing that you're getting your life together, write something specific, like that you're getting back into shape.
'Most importantly, how fit do you want to be? How will you measure your new fitness? Are you looking to reduce your resting heart rate? To lose 10 pounds? To run a marathon in four hours?
Knowing exactly what you're going to do helps you plan, Stockin advised.
He said: Set a deadline for yourself. If you were to reduce your weekly alcohol consumption to five units, when would you do so? Setting a deadline too early may put too much pressure on yourself and make you give up. Likewise, setting a date too far in the future may make you feel like there's no pressure to get it done.
Recruit cheerleaders
No man is an island, and few things can be achieved alone, Stockin said.
Enlist your family and friends to support your decision, and you'll have a much better chance of success, Stocken said.
“Announcing your intention makes it come true.” Giving up on a decision you haven't told anyone about is easy, but giving up when you publicly commit to something means you will lose face.
Trying to quit smoking on your own is nearly impossible, Stockin advises — there will always be someone offering you a cigarette.
“If you've kept your support team fully informed, they can be there to have your back and support you when you falter,” he said.
“In the same way, look for others who are trying to quit smoking at the same time. Look for online communities where you can exchange tips for beating the habit, and offer each other encouragement when things get tough.”
“Find your own team of cheerleaders and let them know they are responsible for keeping you on target.”
(Tags for translation) Daily Mail