Tag Archives: resolutions

Nine Ways to Make New Year’s Resolutions Stick

An update from a previous post.

e2bea3ef389032a3b8df0afe7f7999c8Resolutions get a bad rap. There’s a lot of guilt in play, as people feel like they should make them. Other people make them and quickly break them: more guilt. Still other folks genuinely want to follow through but don’t know how.

As for me, I love looking back and looking forward. And I make resolutions, though I call them something else (see below). Whether I fulfill them or not is really secondary. This year I’ve decided to tackle this Ultimate Reading Challenge. And I’m setting a goal to run 1,000 miles in 2015. That’s about 20 miles a week, and feels ambitious but doable, since I’m running a half marathon in March and the Marine Corps Marathon in October. Training for those two races should put me at 750 easily, unless something happens.

And things do happen. Whether I achieve those goals or not, setting them is the important part for me. It points me in the direction I want to go.

Still, if you want to make some New Year’s goals stick, here are some tips that have worked for me and other people I know:

  1. Set an intention instead. Resolutions have always felt too brittle for me. (After all, when we don’t follow through, we say we broke them.) Intentions are more flexible. Listen to the difference between “I resolve” and “I set the intent.” The former feels like one of Harry Potter’s Unbreakable Vows; the latter points you in a worthwhile direction. Maybe you need the force of the former, but I like the latter because it can bend as our lives shift. And we can set intentions again and again. There’s a reason people in 12 step programs take things one day at a time.
  2. Make it a story. Most resolutions are vague goals that lack context. Donald Miller suggests we come up with stories instead. Stories are compelling, and they take us somewhere. According to Miller’s definition, a story involves a character who wants something and overcomes obstacles to get it. What could be a better framework for a New Year’s improvement project? “Lose weight” is a worthy goal, but without a concrete story to hang it on, it’s too easy to give up. So instead of getting in shape, a story-based resolution might be to complete a road race or do a big hike with friends.
  3. Explore the 5 W’s. In ninth grade journalism class I learned the basics of a news story: Who, What, When, Where, and Why. (Also How.) If you want your resolutions to stick, you need to spend some time with these questions. So you want to cook at home more instead of eating out. Who will support you in this effort, and whom will be impacted by this lifestyle change? What will you do to make this happen? When will you plan, shop and cook? Where will this happen—do you need to de-clutter the kitchen? stock the pantry? And most importantly, Why is it important that you do this? [Update: another way to look at this is to focus not on making goals, but on refining your systems.]
  4. Take things monthly. Gretchen Rubin is a pioneer of this approach. Her book The Happiness Project chronicles a year-long self-improvement project with a different emphasis each month (money, home, family, etc.). Why not pick something modest to work on in January? Then on January 31 you get to celebrate your success (or shrug off your failure) and move on to something new in February.
  5. Pick a word. Many of my pastor friends hand out stars with words on them to their congregations on Epiphany Sunday—I’ve done it myself. These words become a prayer or meditation focus. For folks who find self-reflection tedious, there’s something serendipitous about being given a word to live with for a whole year. (My 2014 word was compassion.)
  6. Let the resolution grow out of a deeper reflection. Ideally, a resolution, intention, or story will grow out of a period of reflecting on the year to come. In other words, don’t go for the same knee-jerk resolution you pick every year—it may not fit your life right now. If you’re about to move across country or get a promotion at work, it’s probably not the right time to take on a new hobby or join that CrossFit class. Or because of those changes, it may be the perfect time to take care of yourself. But the point is, your resolution needs to grow out of a realistic assessment of the year to come. I’ve been using this tool to say goodbye to 2014 and hello to 2015, but there are tons of tools like this on the Internet.
  7. Build in some No with your Yes. I’m convinced that a lot of resolutions fail because people add on habits or practices without taking other things away. So you want to spend 20 minutes each morning in prayer or meditation. OK… but what are you willing to give up in order to make that happen? (Additional sleep? that bleary-eyed early morning Facebook session?)
  8. Tell people. Every December writing group would together for a Christmas luncheon, and we would go around the table and share our writing goals for the coming year. Stating our goals aloud in the company of trusted friends was powerful. We are communal creatures—only the most disciplined among us can make a major life change without any support, encouragement or accountability from friends and family. If you’re one of those rocks or islands that Simon and Garfunkel sang about, congratulations. If you’re like the rest of us, tweet or Facebook your goals. Blog about them. Tell a friend. Heck, tell me in the comments—I will cheer you on!
  9. Take two steps, not just one. This one came from a recent issue of Runners World. According to the Journal of Consumer Research, people who take only one step toward an exercise or weight-loss regimen (like joining a gym) were more likely to engage in activities that were counterproductive (like bingeing on brownies). Meanwhile, their peers who took a follow-up step (working out right after joining the gym) were more likely to stick with their plan. So while Lao Tzu is right that the journey of a thousand miles begins with the first step, don’t neglect the second step either.

What are your hopes for 2015? If you’re not sure where to start thinking, check out my post from earlier this week, What Will Be in 2015?

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Image source

Eight Ways to Make New Year’s Resolutions Stick

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This week marks the end of 2013, the beginning of 2014, and my 42nd birthday. (Yes, as of Thursday my age is the answer to the ultimate question of life, the universe and everything.)

What with the convergence of New Year’s and my birthday, I’ve always been a fan of taking stock, looking forward, and making resolutions. Sometimes I make specific goals. (I’ve even kept one or two!) Other times I have vague resolution-ish thoughts but nothing concrete, and that’s OK too.

Resolutions get a bad rap. There’s a lot of guilt in play, as people feel like they should make them. Other people make them and quickly break them: more guilt. Still other folks genuinely want to follow through but don’t know how.

Here are some tips that have worked for me and other people I know when making plans and hopes for the New Year:

  1. Set an intention instead. Resolutions have always felt too brittle for me. (After all, when we don’t follow through, we say we broke them.) Intentions are more flexible. Listen to the difference between “I resolve” and “I set the intent.” The former feels like one of Harry Potter’s Unbreakable Vows; the latter points you in a worthwhile direction. Maybe you need the force of the former, but I like the latter because it can bend as our lives shift. And we can set intentions again and again. There’s a reason people in 12 step programs take things one day at a time.
  2. Make it a story. Most resolutions are vague goals that lack context. Donald Miller suggests we come up with stories instead. Stories are compelling, and they take us somewhere. According to Miller’s definition, a story involves a character who wants something and overcomes obstacles to get it. What could be a better framework for a New Year’s improvement project? “Lose weight” is a worthy goal, but without a concrete story to hang it on, it’s too easy to give up. So instead of getting in shape, a story-based resolution might be to complete a road race or do a big hike with friends.
  3. Explore the 5 W’s. In ninth grade journalism class I learned the basics of a news story: Who, What, When, Where, and Why. (Also How.) If you want your resolutions to stick, you need to spend some time with these questions. So you want to cook at home more instead of eating out. Who will support you in this effort, and whom will be impacted by this lifestyle change? What will you do to make this happen? When will you plan, shop and cook? Where will this happen—do you need to de-clutter the kitchen? stock the pantry? And most importantly, Why is it important that you do this? [Update: another way to look at this is to focus not on making goals, but on refining your systems.]
  4. Take things monthly. Gretchen Rubin is a pioneer of this approach. Her book The Happiness Project chronicles a year-long self-improvement project with a different emphasis each month (money, home, family, etc.). Why not pick something modest to work on in January? Then on January 31 you get to celebrate your success (or shrug off your failure) and move on to something new in February.
  5. Pick a word. My friend Ruth Everhart chooses a word or phrase to guide her for the year. And many of my pastor friends hand out stars with words on them to their congregations on Epiphany Sunday—I’ve done it myself. These words become a prayer or meditation focus. For folks who find self-reflection tedious, there’s something serendipitous about being given a word to live with for a whole year. (My 2013 word was breathe.)
  6. Let the resolution grow out of a deeper reflection. Ideally, a resolution, intention, or story will grow out of a period of reflecting on the year to come. In other words, don’t go for the same knee-jerk resolution you pick every year—it may not fit your life right now. If you’re about to move across country or get a promotion at work, it’s probably not the right time to take on a new hobby or join that CrossFit class. Or because of those changes, it may be the perfect time to take care of yoursef. But the point is, your resolution needs to grow out of a realistic assessment of the year to come. I’ve been using this tool to say goodbye to 2013 and hello to 2014, but there are tons of tools like this on the Internet.
  7. Build in some No with your Yes. I’m convinced that a lot of resolutions fail because people add on habits or practices without taking other things away. So you want to spend 20 minutes each morning in prayer or meditation. OK… but what are you willing to give up in order to make that happen? (Additional sleep? that bleary-eyed early morning Facebook session?)
  8. Tell people. Every December my Writing Revs get together for a Christmas luncheon, and we always go around the table and share our writing goals for the coming year. Stating our goals aloud in the company of trusted friends is powerful. We are communal creatures—only the most disciplined among us can make a major life change without any support, encouragement or accountability from friends and family. If you’re one of those rocks or islands that Simon and Garfunkel sang about, congratulations. If you’re like the rest of us, tweet or Facebook your goals. Blog about them. Tell a friend. Heck, tell me in the comments—I will cheer you on!

~

One of my resolutions in 2014 is to make better use of my email list—sign up here to receive a free preview of my next book before it is released, information about a Lent online retreat, and other goodies.

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photo credit: Kanko* via photopin cc . I’m told the image says “I wish you a Happy New Year”. And I do.