How to create a resolution that will stick

In my last blog post, I talked about why it is often hard to keep a New Years Resolution, the problem is usually the  resolutions, are not tied to a specific behavior.   You need to make the resolution “instinctual”, which is the crucial aspect, and this will help us achieve any new habit.

The key is to make any resolution (goal),  a habit first. And most importantly, make it a tiny one. Here are some examples of how would  translates for the four most common new year’s resolutions:

1. Resolution: Quit smoking vs. Habit: Only stop smoking that 1 cigarette you have every morning after breakfast
2. Resolution: Eat healthy food vs. Habit: Start substituting that 1 daily morning pastry for a banana
3. Resolution: Lose Weight vs. Habit: Every evening after work, go for a 2-3 minute run or walk around the block.
4. Resolution: Manage stress vs. Habit: Meditate for 2-3 minutes every morning after you wake up.

By immediately breaking down each resolution and seeing what the smallest habit could be, your chances of succeeding will be 50% higher than if you leave it vague. Its quiet straight forward, create  habits that are easy and simple for yourself, that there is almost no way you can fail with it.

So now that you know that you need to make any resolution a habit first, here are the four most important parts to make your new year’s resolution (habits) stick


1. Pick only one resolution


Sticking to more than 1 new year’s resolution is nearly impossible for your brain to handle. Instead, analyze everything you’ve thought about to change and pick the one thing that’s most important for you.

2. Take baby steps – make it a tiny habit

Now that you’ve picked one resolution, make sure to break down as far as you can, to the simplest task possible. If your resolution is “going to the gym”, turn it into the tiniest habit possible that you can perform in under 60 seconds.

3. Hold yourself accountable for what you want to change: Tell others or write it down

Why should you tell others? Well, it has been proven that the people around you can have a significant impact on your behavior. So if you tell some of your friends and family about the new tiny habit you’ve created, you are much more likely to stick to it.

4. Focus on the carrot not the stick – positive feedback and rewards increase your chance of success

A powerful study from the University of Chicago outlines how clearly positive feedback on any of your new habits will increase the likelihood of your success with your new habits and resolutions.

5.  Write your resolution down-  there is something about writing, once you put something in writing it feels more concrete, so keep a journal of your goals.

So treating yourself to an unhealthy snack after a few days of successful diet habits changes is more than appropriate if you really want to make it through the other end.

Good luck this year in keep your New Years Resolution.  Try to follow my advise and let me know how it goes.