It’s that time of the year again when we all make New Year’s resolutions that we know deep down we won’t keep. We convince ourselves that this year is going to be different. We are going to lose those extra pounds, quit our bad habits, and become the best version of ourselves. But let’s be honest: how many times have we failed to achieve our resolutions?
A study by Richard Wiseman found that 88% of people fail to achieve their New Year’s Resolutions. But with a few tweaks, we can increase our chances of success. Here are eight secrets backed by science to help you succeed in reaching your goals.
1. One goal only
Instead of making a long list of resolutions that you know you won’t stick to, why not focus on just one? Yes, you heard me right. Just one. By narrowing down your goals to a single resolution, you can increase your chances of success and channel all your energy into changing just one aspect of your behaviour. It’s like using a laser beam instead of a scattergun.
With many goals to focus on, it’s easy to get discouraged and give up altogether. Finding the time and energy to juggle all those resolutions is hard. Let’s face it: life gets in the way. By the end of January, you’re left feeling defeated and wondering why you even bothered in the first place.
But with a singular resolution, things are different. You can give it your undivided attention and really commit to making a change. You have a clear goal in mind and a laser-like focus. It’s like having a personal trainer for your willpower.
Pro tip: Choose a resolution that aligns with your values and priorities. It’s easier to stick to something that truly matters to you.
In conclusion, don’t overwhelm yourself with a long list of resolutions that will most likely be forgotten by February. Instead, choose one resolution and give it your all. You’ll be amazed at what you can achieve when you channel your energy into changing just one aspect of your behaviour. So, this New Year’s, let’s keep it singular and make a resolution that sticks.
2. Stop dreaming
Think about all the energy we waste on fantasizing about our goals. We spend hours envisioning our perfect life without actually doing anything to make it a reality. We create these elaborate scenarios in our minds, imagining ourselves achieving great success, but what good does it do if we don’t actually work towards those goals?
Visualizing your success can actually be counterproductive, making you complacent and reducing your motivation to take action. When you fantasize about your ideal life, you experience a false sense of satisfaction and accomplishment, as if you have already achieved your goals. This can lower your expectations and standards and make you less likely to pursue your goals with passion and perseverance. Instead of indulging in wishful thinking, you should focus on the realistic steps and challenges that are involved in reaching your goals and work hard to overcome them.
3. Make a plan
While fantasizing may feel good in the short term, it’s time to shift your mindset and start developing a solid plan. You need a clear roadmap that outlines the steps you need to take to achieve your goals.
You can turn your fantasies into achievable objectives by laying out a plan, breaking down your goals into smaller, manageable tasks and prioritizing them accordingly. This way, you can track your progress and stay motivated along the way.
When it comes to making a plan, the devil is in the details. You need to create a thorough and detailed roadmap that outlines every step you need to take to reach your resolution. Whether you want to lose weight, save money, or learn a new skill, having a clear plan in place will make all the difference.
This means breaking down your resolution into smaller, actionable tasks. Instead of simply saying, “I want to lose weight,” be specific about how you plan to do it. Will you exercise regularly? Will you follow a specific diet? Write down the specific actions you will take to achieve your goal.
Be specific about the ‘what’ and ‘how’
The more specific you are about what you want to achieve and how you plan to do it, the better. Specificity helps you stay focused and provides a clear roadmap for success. For example, if your resolution is to save money, don’t just say, “I want to save money.” Instead, specify how much money you want to save and by when. Break it down into smaller goals, such as saving a certain amount each week or month. This way, you’ll have a clear target to strive for and can track your progress along the way.
Write down your plan to increase your chance of success
Now that you have created a thorough and detailed plan, it’s time to put it down on paper. Research shows that writing down your goals and plans increases your chances of success. When you physically write something down, it helps you commit to it and serves as a constant reminder of what you’re working towards.
So, grab a pen and a piece of paper, or open a mind map on your computer and start writing. Write down your resolution, your specific goals, and the actionable steps you will take to achieve them. You can even create a visual representation of your plan, such as a bullet point list or a flowchart. Whatever method works best for you, make sure to put it in writing.
Take the time to create a thorough and detailed roadmap, be specific about what you want to achieve and how you plan to do it and don’t forget to write it all down. By following these steps, you’ll increase your chances of success and be well on your way to making your resolution a reality!
3. Do the doublethink
The doublethink method is a way of achieving your goal by using both positive and negative thinking. It is inspired by the concept of doublethink, which was coined by George Orwell in his novel 1984. Doublethink means the power of holding two contradictory beliefs in one’s mind simultaneously and accepting both of them.
The idea is to balance the benefits of thinking about your desired outcome with the drawbacks of not taking action. Here are the three steps to follow:
- Visualize your goal benefits. Think about the benefits you would gain when reaching your goal, and then write down the two biggest benefits that would follow from such an achievement.
- Visualize your goal obstacles. Think about the problems and obstacles that can hinder you from achieving your goal, and then write down the two biggest issues that could prevent you from reaching your goal.
- Reflect on your benefits and obstacles. Think about your first benefit and how it will make your life more enjoyable, and then, immediately, think about the first issue and focus on what you would do if you encountered this issue. Then, do the same for the second benefit and issue.
Instead of dreaming about the perfect path to your goal, you must embrace the obstacles that come your way, too. View them as opportunities to grow, learn, and become a better version of yourself. After all, it’s the journey that truly matters, not just the destination.
4. Start small
Reaching your goal doesn’t always require putting in maximum effort. In fact, sometimes the key is to start with the minimum viable effort (MVE) and be consistent.
Picture this: you have a goal in mind, something you want to accomplish. It could be anything from getting fit to starting a new business. The first step is usually the hardest, right? Well, that’s where the concept of MVE comes in. Start with something small instead of overwhelming yourself with grandiose plans and unrealistic expectations.
Think of it as dipping your toes in the water before taking a dive. Set a goal that requires the least amount of effort but still moves you in the right direction. For example, if you want to get fit, start by committing to a 10-minute workout every day. It may not seem like much, but it’s a start. And it’s much better than doing nothing at all.
By starting with the minimum viable effort, you’re giving yourself a chance to ease into things. You’re building a foundation and creating a habit. And once you get comfortable with that minimum effort, you can gradually increase it.
5. Change your environment
We all have goals that we want to achieve, whether it’s losing weight, writing a book, or learning a new skill. The problem is getting distracted or losing motivation along the way is easy. But fear not! Creating an environment that nudges you towards your goals will make you more likely to stay on track.
Changing your environment is one of the most powerful tools for reaching your goals. By creating an environment that makes good habits easier and bad habits harder and that nudges you towards your goals, you’re setting yourself up for success.
6. Make a commitment
Commitments can be a game-changer when it comes to sticking to your goals. This method essentially creates incentives and commitments that help you limit your future behaviour, making it more likely that you’ll follow through with your resolutions.
Let’s say your resolution is to cut back on eating unhealthy snacks. You know that you have a potato chip weakness, so you create a commitment. Enlist the help of a trusted friend and give them a sum of money. If you avoid eating potato chips for a specified period, your friend will return your money. However, if you cave in and indulge in a bag of chips, your friend gets to keep the money.
This may sound extreme, but drastic measures are sometimes necessary to break old habits. Plus, the thought of losing your hard-earned money is a powerful incentive to stay on track. It’s a win-win situation – you improve your self-discipline and potentially save some cash!
The concept of giving a trusted friend money and getting it back if you stick to your resolution can be applied to a wide range of goals. Whether you’re trying to exercise more, save money, or quit a bad habit, having a commitment in place can exponentially increase your chances of success.
Start by identifying a specific goal you want to achieve. It could be anything from going to the gym three times a week to waking up an hour earlier every day. Once you have your goal in mind, find someone you trust who can hold you accountable. It could be a friend, family member, or even a co-worker.
Next, decide on the consequences if you fail to meet your goal. This could be anything from losing money to performing an embarrassing task. Be creative! The more impactful the consequence, the more motivated you’ll be to stick to your resolution.
Remember, commitment devices are meant to be fun and playful. They’re a way to add an element of excitement and challenge to your journey towards your goal. So, don’t be afraid to get creative and push yourself outside of your comfort zone.
Friends are funny creatures. They can be both a source of inspiration and a source of distraction. But when it comes to achieving your goals and becoming the best version of yourself, it’s important to carefully choose the people you surround yourself with.
Spend more time with people who inspire and motivate you
When you surround yourself with people who inspire and motivate you, it’s like having your own personal cheerleading squad. They believe in you even when you don’t believe in yourself. They push you to go after your dreams and support you every step of the way.
But spending time with these friends is not just about getting a dose of motivation. It’s also about learning from them. Surrounding yourself with successful and driven individuals can teach you valuable lessons and give you insight into their secrets to success.
We are greatly influenced by the people we spend the most time with. Have you ever noticed how your behaviour or habits start to reflect those of your closest friends? That’s because we unconsciously pick up their traits and adopt their mindset.
If you want to become a better version of yourself, it’s essential to surround yourself with people who align with your goals and values. These are the friends who will push you to become the person you aspire to be, even if they don’t realize it.
Surround yourself with those who will unconsciously move you towards your desired goal. Your future self will thank you for it.
8. Treat failures as temporary setbacks and keep going
Achieving your goals requires a positive mindset that views failures as opportunities for growth and learning. Instead of being discouraged by your mistakes, you should embrace them as feedback and use them to improve your skills and strategies. You should stay persistent and keep moving forward, even when facing challenges or setbacks. Persistence means having a clear vision of your goal and a strong motivation to pursue it despite the difficulties. It also means being flexible, adaptable, and willing to change your approach if necessary. By viewing your failures as opportunities for growth and learning and by staying persistent and moving forward, you can overcome any obstacle and achieve your goals.
View failures as opportunities for growth and learn from them. Stay persistent and keep moving forward.
Remember, achieving your resolutions is a journey rather than an overnight success. It requires dedication, perseverance, and a sense of humour to stay motivated along the way. So go out there, give it your all, and make your resolutions a reality!
Deixe comentários sobre isso