How to make your resolution a success

In a previous article I shared tips on how to make your resolution a success. I just want to give some extra info on this topic. Because, it’s almost like watching snow melt in the sun. Our New Year’s Resolutions seem to have disappeared already!

It’s hard, I know

We all want to eat healthier, use our cell phones less, and exercise more. I know I do. But it’s not easy to stick to your new resolutions. Research shows that it takes at least two months to turn a new habit into an automatic one. So, how can we make it happen?

During the first two weeks of January, the gym is full of new members. They’re often nicely dressed and carrying a fresh gym bag. They might seem a bit nervous as they look around. But by the end of the month, many of these new members have already fallen by the wayside. It’s a bummer to think about how hard it is to make a new habit stick, especially one that’s so good for you.

It takes time

It takes time. Lots of it. For a long time, people thought that two to four weeks was enough time to train the brain. But, as you know, life can be unpredictable. According to new research published in Healthcare, it looks like new habits take around two months to fully settle in, and for some of us, even longer.

Researchers followed over 2,500 participants who focused on new healthy routines, such as regular exercise, daily flossing, and drinking plenty of water. While one participant managed to achieve steady results in just four days, another persevered for an impressive 335 days. On average, the researchers saw an impressive 56 to 66 days of steady progress.

Make a habit out of it

The researchers say there are two important things that contribute to success: 

• First, it’s important to enjoy the new habit. 
• Second, the routine to be achieved is best performed in the morning. 

We’re creatures of habit. Isn’t it wild how much of our behavior is influenced by routines? It’s a full 40% of it. It’s like a little helper for our brains, saving us some energy.

Take brushing your teeth, for example. It’s a simple, automatic action that we all do without much thought. It’s natural to want to apply this same automaticity to other habits. 

Don’t set your goal too high

Brian Cain, a coach and one of the world’s foremost authorities on mental performance, has some insight into this. He says, “It’s often because our goals are set too high and seem impossible to achieve.” He shared that he had a lot of desires to change his own behavior, and he looked at some relevant studies. 

“The best thing is to make the goal to be achieved really, really small. If you start running a marathon, it’s likely you’ll hit a wall pretty fast. But here’s the cool thing: if you start with a small goal, like putting on your running shoes and aiming to run for a few minutes each day, you’re much more likely to stick with it. Then, the next week, you might try running around the block. And the week after that, you might try running 1 mile. This way, you’re more likely to make a lasting behavioral change.”

I’m sure there are good intentions on both sides. The coach: “Take the gym with the familiar subscription that won’t cost you anything the first two weeks. Why do you go there in the first place, and what’s your ultimate goal? Getting fitter and stronger. But if the gym with all those pumped-up bodies doesn’t suit you, you might want to consider a different way to reach your goals. Find something that clicks with you and will stick with you.”

Make it a morning routine

Cain shared that he’s been enjoying a nice, refreshing routine every morning. He starts with a glass or two of water, and then he takes some time for himself with a half-hour session of yoga. “After that, I have breakfast. It’s a small reward for all the hard work. Especially in the beginning, having this little reward helped me keep up the new habits I’d adopted and made it a part of my morning routine.”

He suggests that we be kind to ourselves as we make these changes. “While some people might find it helpful to push themselves, it’s not for everyone. If you slip up and miss a day, it’s no biggie. After all, you can start any day to learn a new habit. It doesn’t have to be exactly on January 1st at all.”

He’s got a few more tips for you. “The easiest way is to link your new habit to an already existing routine”. For example, you could try saying, “When I get up, I will drink a glass of water”. Also make sure your physical environment supports your goals. If you’re trying to snack less, don’t bring snacks into the house or put them in places where you have to make an effort to get them. And finally, reduce inhibitions. “Don’t start reading more about how healthy running is if you want to start running. Just reduce the number of commitments that cause you to never put on those running shoes in the first place.” 

Celebrate your success

And don’t forget to celebrate your successes! Positive emotions are a sign of good health. Habits are only formed when they make you happy and when you feel good about them.