#New year resolutioner how to
#New year resolutioner pdf

Websites like and invite you to put money on the line that you’ll have to forfeit to a charity if you don’t achieve a stated goal. You can make a bet with a friend that you’ll stick to your New Year’s resolution or pay. Holiday-proof your fitness with these 10 expert tipsĪ steeper penalty than shame, however, is putting cold hard cash on the table, and there is excellent evidence that self-imposed cash penalties motivate success. (Telling all your social media followers would up the ante further). One easy way to do this is by telling a few people about your goal so you’ll feel ashamed if they check back later and find out you haven’t followed through. This may sound sinister, but ensuring you’ll face some penalty if you don’t achieve your New Year’s resolution can work wonders. (Putting your plan on the calendar and setting a digital reminder wouldn’t hurt either.) Detailed planning can also help you anticipate and dodge obstacles – so if you plan to meditate during lunch, you’ll be sure to decline a proffered lunch meeting. Plotting when and where you’ll execute on your New Year’s resolution jogs your memory when it’s opportune and generates guilt if you flake out. But a cue-based plan like “I’ll meditate at the office on weekdays during my lunch break” would fit the bill. If your New Year’s resolution is to meditate five days each week, a plan like “I’ll meditate on weekdays” would be too vague. Be sure to detail when and where you’ll follow through. Just as cues tell Broadway stars when to step onto the stage, research has shown that adding a cue to your plan helps you remember when to act.

#New year resolutioner pdf

Print out or save this PDF to help you set your goals.

#New year resolutioner how to

Here are my five favorite science-based tips for sticking to your resolutions, sourced from my book, “ How to Change: The Science of Getting from Where You Are to Where You Want to Be.” That means you’ll want to avoid vague goals like “I’ll exercise more” and instead set specific goals like “I’ll work out four times a week.” These tactics are most useful if you’ve chosen a goal that’s concrete and bite-size. If you want to boost your chances of sticking to your 2022 New Year’s resolution, behavioral scientists have discovered a host of techniques that can help. After all, you can’t accomplish anything if you don’t attempt it, and a lot of goals worth achieving can be tricky to nail the first time around. It might sound delusional, but it’s quite handy to be able to let go of failures and try again. Follow these self-care tips to relieve stress Baking is a great way to reduce stress and reconnect with others.