How to Make Your New Year’s Resolutions Stick

Sai KoppalaCo-founder,TalentCove@saikoppala

Very Few Achieve their New Year’s ResolutionsVery Few Achieve their New Year’s Resolutions

People who make New People who make New Year’s ResolutionsYear’s Resolutions

4545%%

Of those people, select few Of those people, select few achieve their New Year’s achieve their New Year’s

ResolutionsResolutions

88%%

Source: University of Scranton. Journal of Clinical Psychology, 2014

Things We Do That Contribute to Our Failure Things We Do That Contribute to Our Failure

Keep goals in our heads, to ourselves

Set unrealistic, too ambitious targets

Have vague goals (e.g., “lose weight”)

Give up after missing a milestone

So, lets start by eliminating this failed approachSo, lets start by eliminating this failed approach

Three Steps to Successful Goal SettingThree Steps to Successful Goal Setting

Clarity

Commitment

Celebration

Be focused & set SMART goalsBe focused & set SMART goals

Set milestones & create habitsSet milestones & create habits

Recognize small winsRecognize small wins

ClarityCommitmentCelebration

“Being selective – doing less – is the path of the productive. Focus on the important few and ignore

the rest –Timothy Ferris

ClarityClarity comes with Focus and Making it Real comes with Focus and Making it Real

2 - 3 Goals

Maximum number of active goals at any give time

Monthly

Set goals that you can achieve in a month*

* Break up long term goals into shorter monthly goals or milestones

BringBring Clarity Clarity by using by using S.M.A.R.TS.M.A.R.T goals goals

Specific

Measurable

Attainable

Relevant

Time-bound

“lose weight” vs.“lose 1 pound every week for 12 weeks”

Is it realistic in the timeframe you set ?

Is it in line with your values or long term objectives?

“Run a half marathon” vs.“Run a half marathon by June 2015”

“Volunteer more” vs.“Volunteer 5 hours every month”

“Motivation is what gets you started. Habit is what

keeps you going!”– Jim Ryun

ClarityCommitmentCelebration

Commit yourself to actionable progress stepsCommit yourself to actionable progress steps

Goal

Milestone 1

Reduce 10 pounds in 3 months

Milestone 2

Milestone 3

Milestone x

.

.

.

.

.

.

Reduce 1 pound at week 1 by walking 5 times a week

Reduce 2 pounds by week 2 walking 5 times a week

Reduce a 3 pounds in week 3 by walking 5 times a week

Increase Success with Triggers or CuesIncrease Success with Triggers or Cues

EXAMPLE

Milestone

Actionable step

Reduce a pound in week 1

Trigger or Cue walk in my neighborhood after dinner

Walk 5 times for 30 min each

“Nothing builds confidence and self-esteem than

accomplishments”– Tom Carlyle

ClarityCommitmentCelebration

CelebrateCelebrate every small win to stay motivated every small win to stay motivated

Write down your every small win

andshare them with people you trust

Get Started Today with Your First Small Win!Get Started Today with Your First Small Win!

“Adding little amounts over time makes a huge

difference”– Leo Babauta

Learn more about effective goal setting and best practices at http://www.talentcove.com/blog