Why not make a New Year’s resolution

3. Change your environment to set yourself up for success

Don’t rely solely on motivation and willpower to achieve your goals. Set yourself up for success by changing your environment to encourage healthy behavior, says Gillihan.

This might mean buying more fruits and vegetables at the grocery store or charging your phone out of reach at night so you’re not tempted to reach for the device while you’re trying to sleep. Whatever the goal, make sure your environment makes achieving it as easy as possible, says Gillihan. “We need to change the system. »

4. Surround yourself with supporters

Assemble your personal cheerleading squad and have it ready, says Camilla Nonterah, PhD, an associate professor of psychology at the University of Richmond in Virginia, who studies mental health in underserved groups and minority populations.

If your goal is to eat healthier, for example, invite a friend to cook a healthy meal with you.

Other members of your support team may include your doctor, a therapist, a personal trainer, an exercise partner, or a peer support group (virtual or in-person).

5. Spot the saboteurs

Likewise, if some people feel uncomfortable with your goals or with the behavioral changes you want to make—especially if it’s an old habit they still enjoy—acknowledge that and be willing to stick with your goals, even if they try to persuade you to do otherwise.

Remember, you don’t need to defend or even explain your personal choices, says Gillihan. Instead, be firm with them about your decisions from the start. He suggests letting people know what they need in the simplest way possible. If, for example, you’re trying to drink less, you can simply say, “No thanks, I’m not drinking tonight.” You don’t need to explain further, Gillihan adds. “You are not responsible for removing other people’s discomfort.”

6. Experiment

Specificity can help you clearly understand what your goals are and identify the steps you may need to take to get there. But a less rigid approach at other times can also be strategic, says Gillihan. To spend less time on her phone, Gillihan says she experimented with deleting certain apps for a short time.

When you view your goal as an experiment, you can learn as you go, he says. Try committing to a new behavior for a month rather than for the rest of your time, he suggests. This way it is possible to modify the goal based on what works and what doesn’t.

7. Automate signals to stay on track

Again, don’t rely on motivation and willpower alone. Try automating some reminders, like phone alerts or alarms, to warn you to drink more water or take a break while sitting.

Visual cues—Post-it notes on your mirror, for example, to remind you not to skip the gym—make it easier to stick to a change in routine, says Nonterah. Tracking progress through an app or with pen and paper can also help you keep up.

8. Accept barriers that are beyond your control

Worrying about what you can’t change usually only increases your anxiety and makes you feel discouraged, says Nonterah. If you can’t afford to hire a personal trainer, for example, there’s nothing you can do about it. Instead, she says, focus on: “What can I do with what I have?” » Be realistic about what you can achieve.

9. Keep trying

Behavior change is difficult, Nonterah says. So don’t get discouraged if you don’t reach 100% of your goal the first few times. Just keep trying with the strategies outlined above.

“If you do something 80% of the time, it’s much better than not doing it at all,” Gillihan adds.

Takeaways

• New Year’s resolutions can be well-intentioned, but sometimes unrealistic goals can get in the way of personal success.
• It may be more helpful to consider smaller, long-term changes that can add up rather than setting a single overall goal.
• In addition to surrounding yourself with positive influences and setting yourself up for success, try to accept some things that are beyond your control. Doing the best you can with what you have is key.
• Overall, the important thing is to keep trying. Don’t let momentary setbacks or failure to fully achieve your goals discourage you.