Utilize the SMART Criteria

Apply the SMART criteria, making your resolution;

• Specific
• Measurable
• Achievable
• Relevant &
• Time-Bound. 

This framework provides a clear roadmap, making it easier to track progress and stay committed.

Set Realistic Goals

Psychologically, setting achievable tasks enhances motivation. Research shows breaking your goal into smaller, more manageable tasks fosters a sense of accomplishment and allows you to celebrate progress.

This positive reinforcement can help you stick to your resolution.

Harness the Power of Habits

Behavioural psychology emphasizes the significance of habits in achieving long-term success.

Focus on creating positive habits/daily rituals that align with your resolutions. Consistency over time transforms these habits into automatic behaviours.

Visualize Success

Utilize the power of visualization. Imagine yourself successfully achieving your goals. This mental rehearsal can enhance motivation, build confidence, and create a positive growth mindset. All essential elements for lasting change.

Learn from Setbacks

Setbacks are a natural part of any change process. Instead of viewing them as failures, see setbacks as opportunities to learn and adjust your approach.

Evidence shows that adaptability is key to long-term success, so don’t be afraid to use that red pen on your SMART goal. 

Accountability Matters

Share your resolutions with a significant other or a supportive community. The social pressure and encouragement from others can significantly increase your likelihood of sticking to your behaviour change.

Research shows this is most effective where the accountability is supportive, so choose someone who will pump you up in the face of those inevitable setbacks and challenges.

Incorporate Intrinsic Motivation

Focus on the internal reasons driving your resolutions. Intrinsic motivation, stemming from personal values and passions, is more sustainable than external factors. Understanding your "why" can fuel your commitment.

Practice Self-Compassion

Research in positive psychology underlines the importance of self-compassion. Be kind to yourself, acknowledge the effort you're putting in, and understand that perfection is not the goal. Treat yourself with the same kindness and patience you would offer a friend.

Utilize Behavioural Triggers

Leverage environmental cues to prompt positive behaviours. Whether it's placing workout gear by the bed, leaving your running shoes in easy view, or putting healthy snacks within easy reach.

Setting up your environment for success can give you the reminder you need, reinforcing your commitment.

Celebrate Milestones

Recognize and celebrate your achievements along the way. Positive reinforcement triggers the brain's reward system, encouraging the behaviour and making it more likely to be repeated.