When it comes to resolutions, the old adage “Written down is always there, the spoken word is thin as air.” applies. Approximately 80% of New Year’s resolutions fail by the second week in February. Why? There’s no plan in place to monitor progress and ensure you’re keeping true to your word.
To help put pen to paper, we’re sharing a helpful resolution worksheet that may have you feeling victorious come December.
Worksheet
1) First, write out your resolution. Make it as specific as you can (i.e., “lower by BMI by May 31” instead of “get in shape this year”). Just writing your goal down makes it more likely you will achieve it.
2) Write down the payoff for achieving this that appeals to your values and emotions. For example, if you want to exercise more, your compelling reason might be “I want to run a 10k with my college friends during our spring reunion.”
3) How will you remind yourself of this reason? (i.e. Put a picture of your friends on your cubicle wall.)
4) Let’s anticipate trouble and head it off. For example, exercise may not feel convenient when other needs are pressing. Make it convenient. Bring a pair of running shoes to work and leave them. Another tip: Remember how good it feels after you complete the task. Focus on the positive, rather than the “I don’t want to get up,” feeling.
4) Create a reward. If you hit your goal for the week, you get to binge watch a few episodes of your favorite Netflix series.
5) What are the actions you need to take to realize your goal? Attach deadlines if appropriate. (Did you just freak out? If so, look back to question #2 for moral support!)
6) What is the next step you can take towards your goal? When will you have this completed by? (Did you freak out again? Look back to question #2 for moral support as often as you need.)
7) How will you create accountability for realizing your goal?
8) Check in with a friend (note who and how often).
9) Create a chart / schedule (please note where & how often you will use it).
10) Create a reminder on my calendar / PDA / computer.
11) Tell your friends and acquaintances (Who? How many? By when?).
