5 Scientifically Proven Ways to Make Resolutions that WORK & LAST

Guess how many New Year’s resolutions fail by January 15th?

92 percent! That means almost ALL goals fail within 15 days. Those aren’t the kind of odds I want.

Instead of being discouraged by my statistic, I want you to be encouraged by proven ways to improve resolution achievement.

And I am giving you 5 scientifically proven ways to create resolutions that WORK and LAST.

1. Write your resolutions down.

The mere act of writing a goal down increases your probability of achievement by 50%. Pretty cool that something so simple can work, huh? So sharpen your pencils or fire up your computer and get writing!

A study conducted at Dominican University of California focused on factors that contribute to goal achievement. I've summarized the results in the chart below.

Percentage of Goal Achievement Based on Different Factors

This study showed that writing your goals down increases achievement by 50%.

2.    Set specific resolutions.

Two common resolutions this time of year are exercise more and eat better. But what exactly does that mean? While well intentioned, those goals are vague and difficult to gauge success.

Instead, make your resolutions as SPECIFIC as possible. I’ve provided examples on specific goals in the chart below.

3. Include dates in your goals.

Dates are important KEYS to goal setting.

You need to plan exactly when you will start your goal and any achievement deadlines.

For example, let’s say you want to lose weight. First of all, I would tell you that goal is good, but you need to be more specific. How much weight do you plan to lose? When do you plan to start? When do you need to lose the weight by to consider your goal attained?

A better goal would be: My overall goal is to lose 15 pounds by May 1. To achieve this goal, starting January 1 I will eat 5 servings of fruits and vegetables each day and have no more than 1 dessert each week. I will also complete 30 minutes of aerobic exercise on Mondays, Wednesdays, and Fridays and 30 minutes of resistance training on Tuesdays and Thursdays.

4. Share your resolutions with supportive people.

Studies show that sharing your goals with a confidant is proven to increase your chances of achievement.

Don't just take my word for it. I've summarized study results proving this below.

Percentage of Goal Achievement Based on Various Factors

This study showed that writing goals and sharing them with a friend can significantly increase achievement rates. Additionally, sending weekly progress reports to a friend can nearly double achivement rates.

I understand it can feel scary and vulnerable to share goals, but I encourage you to try this.

Pick someone you trust and that you feel genuinely wants the best for you. Someone that will help encourage you without judgement or scorn. Someone that will help support and love you. You won't be disappointed with the results!

5. Focus on the process.

Experts agree that what you get by achieving your goals is not as important as what you become in the process.

So even if you write your goals down and share them with others and you don’t quite meet them, don’t fret.

What you learned and what you did in the process makes a difference!

Now you know 5 easy and scientifically proven ways to create resolutions that really work.

Give my techniques a try and watch your goals turn into realities!

Wishing you a safe and healthy new year,
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