Depending on who you believe, somewhere between 75% and 97% of New Year’s Resolutions fail.
Even less clear than the failure rate is the reason behind it.
Learning to Expect Success by Making the C-Word Your Friend
When it comes to successful resolutions, positive expectations are key.
Related to positive expectations is the C-word: Commitment.
What did you think I was referring to?
You see, most people don’t expect to keep their resolutions, because they aren’t committed to them.
One reason people don’t truly commit to their resolutions is that they don’t think them through. In order to truly commit to something, one must know what one is committing to. Typically, people fail to anticipate the day-to-day realities of life, and how they will stick to their resolution when things get hard.
In short, they fail to plan.
But you don’t have to be like most people. You can devise a plan for success, and commit to it. You can expect to succeed, because in following this method, you’ve just tipped the odds in favor of success.
The Pledge
The most effective way I’ve learned to do this involves making a very specific pledge to yourself, in your own handwriting. Sign and date it, and keep it with you at all times.
This way, when you feel tempted to break your resolution, you will be reminded– in your own handwriting– what you committed to do, and why.
I know this works, because I got through college this way!
As the consummate procrastinator, I frequently failed to crack a book until the night before the midterm or final exam. When that night came, armed with my study guide, I’d head to a 24-hour restaurant, park at a table, and order coffee. Then I’d write my ‘Statement of Intent’, which was a pledge to myself that laid out exactly what I was going to do in the 12 hours before the test.
That little piece of paper literally focused my energies, laid out my plan of attack, and got me to commit to doing what had to be done.
It never failed!
To make your own pledge, start by answering the following questions. I’ve used my own resolution as an example.
1. Briefly, what is your resolution?
–To lose weight
2. Why do you want to do it? What benefits will you enjoy as a result?
–I have gained 10 lbs in the last year. In losing weight, I’ll gain confidence. I will also save money, as I’ll be able to wear my existing clothes.
3. Specifically, what do you want to do?By when? Be sure to quantify, and phrase it using the words “I will“.
–I will lose 10 lbs. in 2 months, by March 1, 2008.
4. What will you have to do in order to make this happen?
–Consume 300 calories fewer per day.
5. What changes will this require in your daily life?
–Stop snacking on simple carbs.
6. What challenges do you anticipate?
–I will get hungry and crave chips.
7. How will you overcome these challenges?
–I will snack on 3 whole wheat crackers instead of a small bag of chips; eat regular meals with protein, breakfast included, instead of waiting to get hungry.
Now, taking the above answers, construct your pledge as follows:
- WHEREAS (Answer to #2);
- WHEREAS (Answer to #2);
- I, (NAME), hereby resolve to (answer to #1).
- Specifically, I will (answer to #3),
- by (date in #3).
- In furtherance of this goal, I will (answer to number 4.)
- FURTHERMORE, When faced with (challenges in #6),
- I will (strategies from#7).
- When faced with (other challenges in #6, if present),
- I will (strategies from#7).
- [AND/OR, if no more answers from 6, but more answers from 7]
- I will also (strategies from 7).
Using answers from the example above, my statement reads like this:
- WHEREAS I have gained 10 lbs in the last year.
- WHEREAS In losing weight, I’ll gain confidence and save money, as I’ll be able to wear my existing clothes.
- I, J.L.W., JD, hereby resolve to lose weight.
- Specifically, I will lose 10 lbs. in 2 months, by March 1, 2008.
- In furtherance of this goal, I will consume 300 calories fewer per day.
- FURTHERMORE, When faced with getting hungry and craving chips,
- I will snack on 3 whole wheat crackers instead of a small bag of chips.
- I will also eat regular meals with protein, breakfast included, instead of waiting to get hungry.
- SIGNED: JLW, JD
- DATED: 1.1.2008
A successful resolution requires you to change your habits. Abiding by your new resolution will be difficult at first, and the way to avoid falling into old behavior patterns is to strengthen your resolve. You must make a conscious decision, every day, to abide by said resolution, until it becomes second nature.
You can gain confidence in your ability to succeed by visualizing trying situations before they happen.
Referring to your answers from questions 5,6,7 and 2, make three columns. On the left, describe all situations you foresee where your resolve will be tested.
In the center column, tell of your strategies for handling said situation.
On the right, note your overall reasons for wanting to change/the rewards you expect to garner. If possible, put down one reward next to each strategy.
Now close your eyes and play them out in your head.
Using my weight loss resolution as an example, this is how things would look:
I would visualize myself eating breakfast daily in order to ward off cravings later in the day.
I would then visualize myself stepping on the scale and seeing that I’d lost weight.
[I'd continue going down the list until I'd exhausted it.]
Got it? Good, because you and this little exercise will become very tight!
Specifically, every day for the first 28 days (the time it takes to form a new habit) you should start your day by reviewing your pledge, and by doing the visualization exercise explained above.
Remember, all of your materials should be in your own handwriting.
You should carry your pledge with you at all times, so you can review it when the inevitable temptations arise.
After reviewing your pledge, imagine how it would feel to reach your goal. Then distract yourself for ten minutes. Research shows that most impulses subside in that amount of time.
Happy new year to the new you!
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