New year, new me? The start of a new year is a time for fresh beginnings and the chance to turn over a new leaf. It's no surprise, then, that New Year's resolutions are so popular. According to a recent survey, approximately 45% of Americans make New Year's resolutions each year.
But as the weeks and months go by, it's all too easy for these resolutions to fall by the wayside. In fact, most people fail to achieve their New Year's resolutions. So what can we do to increase our chances of sticking to our goals? Here are some tips to help you stay on track and make lasting changes in the new year.
If you're still looking for New Year's Resolution ideas, here are the most common ones:
Out of the many adults who set New Year's resolutions, just 9% of people are successful in achieving them. 23% of people quit by the end of the first week, 64% after the first month (according to a study with Australian and UK citizens), and 81% before the end of the second year.
💡 Did you know?
In 2019, a study conducted by Strava, a social networking site for athletes, found that approximately 80% of people who made New Year's resolutions gave up on them by the second week of January. By analyzing data from 800 million user-logged activities that year, Strava was able to predict that the second Friday of January is when the motivation of most resolution-makers starts to decline. They named the second Friday of the year "Quitters Day".
But why do New Year’s resolutions (and new habits) fail?
There are a number of reasons why New Year's resolutions and building new habits may fail. Some common reasons include:
By identifying and addressing these potential obstacles, you can increase your chances of sticking to your New Year's resolutions and making lasting changes.
Making lasting changes and developing new habits can be challenging, but it is possible with the right mindset and strategies. Whether you're trying to exercise more, improve your business English skills, eat healthier, or advance in your career, the process of sticking to new habits requires dedication and perseverance. In this section, we will explore some helpful tips and strategies for sticking to new habits and making lasting changes.
Before you set a goal, it's important to understand your motivations for making a change. What do you hope to gain from achieving this goal? How will it improve your life? By understanding your "why," you can stay motivated and focused as you work towards your goal.
One way to increase your chances of sticking to new habits is to make the most of the "fresh start effect." This refers to the psychological phenomenon whereby people are more likely to make changes and adopt new habits at the start of a new year, month, or week. This can be a powerful tool for making lasting changes, as it allows you to take advantage of the energy and motivation that often comes with a fresh start.
In his book The Art of Non-Conformity, Chris Guillebeau puts it this way: “We tend to overestimate what we can complete in a single day, and underestimate what we can complete over long periods of time.” You'll be surprised by how much you are able to achieve with small, daily steps taken over a month, year, or decade.
In addition to setting long-term goals, it's important to consistently set small and realistic short-term goals. This could be something as simple as showing up daily or following the "2-day rule," which means that you don't miss twice in a row. By consistently meeting small goals, you can build momentum and stay on track.
SMART goals are specific, measurable, achievable, relevant, and time-bound goals that can help you stay focused and motivated as you work towards your objectives. Here are some tips for setting SMART goals:
You can also make SMART goals SMARTER, by making them Exciting and Refreshing.
Expect to experience setbacks and realize that resilience, or the ability to recover from setbacks, is crucial for achieving your goals. Research shows that successful individuals typically experience around 14 slip-ups over a two-year period. Be prepared for the possibility of hurdles along the way. Remember that they are a normal part of the process and that the key is to learn from them and bounce back.
Removing friction, or making it as easy as possible to stick to your habits, can be a powerful strategy for staying on track and achieving your goals. Here are some tips for removing friction.
Consider how you are ‘designing your day’ with your goals in mind. Block off dedicated learning time: set aside dedicated learning time in your calendar. This could be an hour each day, 10 minutes a day, or a few hours each week. Be sure to set aside enough time to make meaningful progress towards your goals.
Try to be consistent with your learning schedule. This will help you build momentum and make it easier to stick to your habits.
While consistency is important, you should also be flexible. Life happens, and it's okay to adjust your learning schedule as needed. Just be sure to make up any missed time as soon as possible to stay on track.
Use a planner or calendar to help you stay organized and track your progress. You can use a paper planner, a digital calendar, or a combination of both.
In his book "The Slight Edge", Jeff Olson outlines the importance of doing small, little improvements in our everyday life to achieve a successful bigger picture, and how by focusing more on making better day-by-day choices you can shape a remarkable future.
Making new habits stick is hard. If you're looking to learn a new skill, for example, shift your mindset from "I don't have time to learn" to "It will save me time in the long run" or "It is an investment in myself". Don't let past experiences cloud your objectives. If you had bad learning experiences in the past, know that there is a way that will work for you. Whether it is through a consultant, a coach, a 1:1 instructor, or self-directed learning. Find what works for you and apply the 8 strategies we presented in this post.
If in 2023 you are looking to advance in your career or improve your English communication skills, we would love to help. Explore all our business English programs and get in touch for more information.
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