Good Lifestyle

New Year's resolutions are notoriouslydifficult to follow on. A 1989 study of the OFT-cited in theAddiction of addiction found that less than 20% of the subjects making resolutions reached their goal for two years. It is not that resolutions are unachievable: there are several common mistakes that people do when defining their resolutions. So before making your own commitment this year, watch whatnot to do instead of repeating past mistakes. These are the most difficult New Year resolutions to preserve and why they always fail.

Not surprisingly, this common resolution is almost always condemned to failure. However, the reason why can you surprise you - it's the lack of detail. Certified personal trainer and health coachAngela KimNote the need for clear issues to determine your objectives: "How many books do you want to lose? How long do you want to give to accomplish this resolution?" If you do not know what you want, you're not going to get it.

Instead of making a resolution which is a vague statement of intent, create a match plan. For example, "I will work at least 20 minutes, three times a week for four weeks to lose eight books by the end of January," suggests Kim.

Once again, this resolution is too vague. "What does" healthy "mean?" Kim request. "If you have a sweet tooth, do not try to completely eliminate sugar," she explains. Instead, commit yourself to making a switch at a time, such as replacing your midnight ice with a bowl of strawberries. Although this does not sound as exciting as a global commitment to "healthy eating", it will mean making a resolution that you can really keep.

"A resolution that often fails is to go to the gym regularly and to get in shape," says the personal trainer and the wellness coachRobert Herbst. "People are trying to do too early and become painful and frustrated." After that, they give up - and their resolution of their new year. Take out the window.

Instead, it recommends making a resolution that "exercises a priority". This will allow you to start being active at your own pace, avoiding unnecessary frustrations and premature dropouts.

With regard to the hardest new year resolutions, and why they fail, you probably notice a common thread: a lack of foresight and clarification.

"Any New Year's resolution will probably fail if we do not know how to set goals for ourselves," saysSusan Petang, an asset of lifestyle and stress management toThe quiet area. Petang recommends using the smart method, which means finding a specific objective, measurable, oriented towards action, reasonable and sensitive to time.

You should also take a few moments every week to physically record your progress. "The physical act of writing things reinforces ideas," she explains.

In addition to having a detailed plan, it is important to get an idea of ​​what every step of this plan will look like. According to an article in 2014 in theAmerican Journal of Man Health, Making a successful resolution "requires a clear plan of action with definitive expected results". When it comes to modifying, the sudden modification of the plan will only slow down your progress.

Yes, you read this right - it could be time for a gym boyfriend. According to the aforementioned study in theAddiction of addictionThe success of a person to maintain their resolutions of their new year for more than six months has been predicted by the level of social support included in their strategy. By recruiting other people in their social circle for help, they have been able to significantly increase their chances of achieving long-term changes. And do not you thinkFriends are for?

Oppling to go gluten free because your bestie went gluten free? This might not work. According toMcGill University professorRichard KoestnerThe self-motivated resolutions are much more likely to stick than other inspired external forces. A change of self-motivated "allows individuals to exercise more effort, to experiment with less conflict and feel a greater sense of the willingness to change." The resolutions introduced by external pressure are however likely to end in disappointment, both for the resolution manufacturer and for those who hope for a change.

While everyone wants to achieve happiness, trying to change your state of mind at night is doomed to fail. "The truth is that we do not control our feelings in this strict sense," saysSteve Phillips-Waller, founder and publisher ofA conscious benchmark. Instead, try to make a resolution to do more things you like, or to achieve a specific and achievable goal that you have visited. You can trust this happiness will follow.

Before you go to Hobby Hall for a ton of organizational bins, remember that the resolution of this new year is extremely difficult to complete. The problem is a misunderstanding of what it means to be organized, declares professional organizerBen Soreff. The real organization requires full revision of your living space and a decision to know how you want to maximize this space. However, "most people do not know the exam and continue to calm down and hide," he says. And when these extensive objects inevitably start falling out of their cramp homes, you end up with your return where you started.

Whether you tried to stop smoking or giving up the soda, making a resolution that provides you with no wiggle hall is unlikely to succeed, says life coachSonya Zappone, author ofThe soul does not need a million dollars. "You are human, and the restriction creates resistance and deprivation," she explains. This resistance can lead to even worse behaviors. Instead, "creating healthy substitutes bad habits" rather than letting a void in your life trying to cold the turkey.

The delayed rewards are great: go for a 10-minute jog every day is required to reduce your blood pressure over time. But immediate rewards - like jeans last year, allow you to keep your eyes on the price. According to a 2016 study published in thePersonality Bulletin and Social Psychology"The immediate rewards are strongly associated with the actual persistence in a long-term goal". When you make a resolution, you do not just focus on the final result, but also on the series of small results that can be expected along the way.

That is to say, you have a reward in mind! During the resolution, it is important to identify the reason why your proposed change will be beneficial. According to a significant study of 1991 inSocial Sciences and Medicine This has examined long-term health changes, "the main [of successful predictors] were perceived as benefits." The more a participant was able to recognize the positive effects of their changes, the more they had to continue to continue.

People spendyears Trying to elevate their salary, which means that the attempt to bring more money in a month or less is unlikely to succeed. Instead, "the focus should be put less to gain more money, and more about the economy," says Kim. "Although it can make you uncomfortable, review your statements for the year," she advises. Decide the essential and what can be cut to make more money with the time.

Henry Ford Once said, "If you think you can, or if you think you can not - you're right." And it turns out totally true. According to a significant 2005 study in theJournal of Consumer ResearchSubjects were more likely to succeed in maintaining their resolutions when they had high levels of self-efficacy. It is described by theApa Like their "belief in the capacity of [their] execution of behaviors needed to produce specific results." In other words, the higher the confidence in their ability to reach their resolution, the more they had to keep it. So have faith!

Unsurprisingly, one of the keys to make sustainable change is the will to make a factor that can not be overcome by an external level of motivation. According to a pivotal study of 1989 inAddictive behavior"The state of preparation to change the successful results for both a week and one month". So, if you do not really want to stop drinking or quitting smoking or starting to go to the gym, it will not happen, no matter how you commit yourself to ring when you say it aloud from the day before the day before New Year. The change really comes from the inside.