Good Lifestyle

New Year's Resolutions are the very definition of the following plans. Most of us sound in the new year with ambitious intentions tolosing weight, more exercise orstop smokingBut our freshly cut goals are likely to run away even before February. It is according to the 2018 data ofStrava, a social network for athletes. The companyanalyzed more than 31.5 million fitness documents of its users And found that the second Friday in January is the fateful day when most of our annual commitments are beginning to collapse. So, for 2020, it was January 10th.

"Paste resolutions is difficult and we all know that there is a lot of discussions and pressure in January on the scale and health,"Gareth Mills said in a statement at the time. Granted, Strava's research is only based on its own user base, so it is slightly biased, but a 1988 study of the city of theTreatment Journal of Addiction Products similar conclusions: only 55% of participants collected at their resolutions for a full month.

But do not let the data discourage you. One of the authors of the study, Professor of Psychology at the University of ScrantonJohn C. Norcross, has sustained advice from research on how you can be one of the few people who reallymake a resolution and stick with it.

1. Place a concrete goal that you really believe you can reach.

"Everything begins by making realistic and achievable goals," said NorcrossNPR In 2018. "We say, if you can not measure it, it'snot a very good resolution Because the vague lenses generate vague resolutions. "So, do you sayLose 10 pounds Instead, say, 50. or solve to go to the gymnasium three days a week instead of shooting seven.

2. Do not worry about occasional slide.

Norcross's study found that 53% of those who kept theirNew Year's Resolutions For two years has known at least one slip and the average number of slips was 14 years. But what distinguished people who managed to maintain their resolutions of those who were not plowed. "Early slips do not predict failure," said NorcrossTime In 2018, "in fact, many solvers finally successful, even as they experiment - that early slips reinforce their resolutions".

3. Reward yourself.

Norcross also says that people are more likely tokeep their resolutions If the gratification is immediate rather than delayed. And a 2016 study published in the journalPersonality Bulletin and Social Psychology supports this notion. Researchers outside the University of Chicago found that "immediate rewards predicted the current persistence of New Year's resolutions, while delayed rewards did not do so". So, do not hesitate to reward you up to reach your everyday goals to keep the motivation dynamics.

4. Change your environment.

If you are slipping, take the time to consider what triggered your resolution error. This could be a person, a place or a bad habit, told NorcrossTime. The key is not only avoiding these triggers, but replacing them with people, places and habits that will help you keep your goal.

5. Use the boyfriend's system.

Social support can be the difference between sticking to your resolution for a few weeks compared to a few years. "The explanation informed of research is that practically anyone can spend a few weeks with a neutral or toxic environment, but it begins to weigh heavily," said NorcrossTime. Having a friend or family member to motivate you and stand up can help you avoid becoming a statistic in 2020.