Balls have been dropped and champagne bottles have been popped—it’s that time of the year again when friends and family ask the million dollar question: “What’s your New Year’s resolution?”
Many people follow the tradition of setting goals during the new year.
After all, dates like your birthday, Mondays, and the New Year makes you extra motivated to tackle your goals and turn on a new page.
If you want to increase your chances of making your 2022 New Year’s resolutions happen, below are some of the techniques you should keep in mind:
Technique 1: Create a cue-based plan.
Research shows that integrating a cue in your plan can help you remember when to act.
In line with this, you need to figure out the specifics as to when and where.
For instance, if your goal is to meditate five days a week, a plan like “I will meditate everyday” won’t cut it.
A cue-based plan would sound like this: “I will meditate from Monday to Friday as soon as I wake up.”
Detailed planning can also help ensure you are able to effectively anticipate and address obstacles right away.
In this case, if you intend to meditate as soon as you wake up, you need to resist the urge to grab your phone and browse through your social media feeds.
Technique 2: Consider having a penalty clause.
This may seem a bit harsh but creating some penalty if you don’t achieve your resolutions can work wonders.
One way you can do this would be to share your goals with a few people so you have some sort of accountability in case they would check with you again if you have followed through.
Another way would be to make a bet with a friend that you will stick with your resolutions or you will pay.
Nowadays, there are also websites available where you put money on the line that will be forfeited to charity if you are not able to achieve your goals.
The logic behind this is simple: penalties can impact your decisions and are sometimes more motivating than rewards or incentives.
Technique 3: Make your plan fun.
Understandably, many strive for efficiency when it comes to achieving their goals.
For instance, if you want to be fitter, there is a tendency for you to look for an intense workout that will produce results right away.
However, some studies have shown that putting all your focus on efficiency can leave you high and dry.
Why? Because you are neglecting one crucial part of the equation—having fun and enjoying the act of goal pursuit.
Come to think of it, if exercising is a pain, you are likely to keep at it in the long-term.
However, if you do get some fun and pleasure from your workout sessions, you are more prone to persist longer.
Another way to make your goal pursuit fun would be to incorporate it with guilty pleasure.
This technique is referred to as “temptation bundling.”
You can do this by watching your favorite series or TV show (or listening to your favorite podcast) while doing your workouts.
Or you can enjoy your favorite treats during the weekend after working hard at the gym during weekdays.
Over to You
There are countless ways to achieve your New Year’s resolutions. If you are clueless as to what to do and where to begin, the techniques above should get your efforts off to a great start.