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Resolutions Made and Kept

© Gretchen Malik

With one more week remaining in the first month of the new year, some of you may have fallen by the "resolution wayside". If you have, read on for some helpful advise. There's a good reason why most people fail at keeping their New Year's resolutions. Most people don't plan to fail, but fail to plan. You should plan long-term goals with short-term steps. For instance, if your New Year's resolution is to lose weight, the first step is to set a goal with an appropriate amount within an appropriate time -medically speaking, about one pound per week. If you want to keep it off, you have to change your behavior and eating habits - the process. You have to reduce your caloric intake, cut down on fats and sweets, and exercise more. You don't have to do it all at once. Make small changes, like walking two or three days a week, cutting out desserts - things you can achieve without much trouble. If you set up goals you can achieve, it reinforces a positive feeling that helps you go on. And we know that success breeds success. Most people make resolutions without understanding that changing behavior is a process, not a once-a-year activity. Most people tend to be outcome-focused rather than process-focused. People tend to use the same unhealthful negative behaviors with the goal of achieving some positive outcome. The reality is that change is difficult. You haven't figured out the steps. You have to figure out how to get there. By implementing certain behavioral steps, we can increase the likelihood of achieving our goal. Being process-focused means understanding that you will not miraculously reach your goal by wishing for it or making a half-hearted effort without planning ahead. You have to figure out what are the behaviors that will lead to that outcome. When you just declare a resolution, you're not looking at the process. With that in mind, follow the SUCCESS plan, a series of steps to help people reach their goals.

1. Start. First, decide what changes you want to make, keeping in mind that you should be specific and realistic. "Lose weight," is a broadly defined goal, a more specific and realistic goal would be, "lose 10 pounds within two months." Write down your goals and let others know about it. This will increase the likelihood that you'll follow through and get support when you need it. This step allows you to list many goals. The brainstorming is a good starting point.

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