How to Make Your New Year’s Resolutions Stick Part 2

​Write Down the Game Plan

Write down the exact steps in detail along with a date for completion. Jotting down all the small steps avoids confusion and gives the mini-steps more force by crystallizing the process.

Your written list of small steps is your action plan. Research shows that framing goals around a plan with clear objectives is much more productive than thinking of goals as desires.

One study, which included 188 participants, found that distinguishing between “desires” and “intentions” dramatically increased decision- making and action. When individuals framed goals around clear intentions, rather than desires, they were much more likely to perform and take action. Seeing goals as intentions also decreased the timeframe for achievement (Eur JSoc Psychol 2004;34:69).

​Keep Up Momentum

​Review your to-do list of mini-steps on a daily basis. Incorporate this review into your morning routine. Don’t skip it, even if you’re off schedule. If you do veer off schedule, regroup and adjust your schedule. And, don’t be afraid to modify the small steps into micro-mini ones if you still feel overwhelmed.
​Keeping up momentum is important to self-confidence. Check off what you’ve done, and reward yourself for finishing the step by doing something healthy that you enjoy. 


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