It’s no secret that most New Year’s resolutions fail
The running joke is that your local gym is packed with freshly motivated resolution seekers in January, only to return to normal by February 1st. Marketers are well aware of this pattern, offering discounts on health equipment and products to consumers who may ultimately let those items gather dust after a few weeks.
So, how do we break this cycle of setting ambitious January 1st goals only to fall short? What do successful people do differently to achieve their goals? Let’s explore four ways to shift from the unsuccessful track to where you truly want to be.
#1. Identify your core value and reason for change
Years ago, while working at a family medicine clinic as a Corpsman (similar to a medical support assistant), I checked in a patient for his appointment. He was overweight, struggled with alcohol, and admitted his health wasn’t where he wanted it to be. He shared that his New Year’s resolutions were to stop drinking, lose weight, and exercise daily. When I asked why he didn’t start immediately—since it was November—he said he wanted to “get it all out of his system first” and start fresh in January. Do you think he succeeded? I don’t think he did.
Things that are important to you now should begin now. What is your motivation for change? What are your core values? As Simon Sinek would say “what is your WHY?” If you root your reasons for change to a strong WHY, you will have more motivation to continue towards your goals when stumble or your energy levels dip.
#2. Evaluate your barriers
What challenges did you face the last time you tried this? What obstacles are in your way now? What excuses might you tell yourself or others?
It’s easy to get caught up in the demands of daily life—work issues, car trouble, or helping a sick friend. But success often requires identifying what needs to stop, what needs to start, and what needs to change. Do you need to stop using your evenings to veg out? Start meal planning? Change the way you talk to or about yourself?
In the military we have After Action Reports (AAR) that are written after certain events. This is done singularly or with a group. We analyze what went well, what did not go well, and think of ways it could be changed for the next time the event occurs. Now is a great opportunity to write an AAR of last year, identify those barriers, and seek ways to overcome them.
#3. Focus on the habit goals first
There are two types of goals: habit goals and achievement goals. Habit goals are the consistent actions you take, while achievement goals are milestones. For example, graduating college or losing 20 pounds are achievement goals, but they’re only possible through habits like studying regularly or committing to daily exercise. Habits and routines that set you on the path towards that achievement goal.
Remember, successful people do consistently what others do occasionally. Meaning, when you consistently do the small things right over a long period of time you will find that you have built strong habits and hit more achievement milestones along the way. Some examples are habits include:
- Laying out your work clothes the night before
- Having a consistent wake-up time
- Practice box-breathing every morning for 3 minutes
Your habits define WHO you are and not WHAT you are. For instance, a promotion to Vice President of Sales describes what you are. But WHO you are—your values, character, and habits—shapes your life 24/7. WHAT you are is only a fraction of your life.
I recommend reading Atomic Habits by James Clear and The Power to Change by Craig Groeschel if you need more tips on how to incorporate habit goals into your life.
#4. Get Accountability
It’s been said that if you want to go fast, go alone; and if you want to go far, go together. Research shows that only around 9% of people achieve their New Year’s goals. There are many reasons as to why this number is so low, but one of the biggest reasons is lack of accountability. A series of studies published by the American Psychological Association illustrated that people are more likely to achieve their goals when there is an accountability structure in place. Furthermore, data from the American Society for Training and Development (ASTD) revealed that chances of succeeded with your goal go to 95% when you have a specific accountability appointment with someone.
Not all accountability partners are equal. While a significant other or close friend is better than no one, investing in a personal trainer, business coach, or health coach can be much more impactful, depending on your goals.
A good accountability partner will guide you through challenges, push you beyond perceived limitations, encourage you through setbacks, and reinforce the habits you want to build.
