1. Tap into your Intrinsic Motivation
This type of motivation comes from within. Performing intrinsically motivating tasks feels good, and we tend to continue doing them regardless of any outcome. In comparison to extrinsic motivation (when we do a task for some kind of external reward like money or praise), intrinsic motivation is enduring and long-lasting.
Take some time to consider what you find to be intrinsically rewarding, and play around with how you can incorporate this information into maintaining your resolution. For instance, if your goal is to become more physically fit but you dislike going to the gym, look into other workout options such as dance classes or running groups. If exercise has zero appeal but you tend to be very social, committing to working out with a good friend may help. If you’re someone who loves cooking, take extra time to focus on discovering healthy recipes. External rewards to celebrate major milestones can be great incentive, but building long-term habits involves knowing what will keep you going when rewards are unavailable.
2. Be SMART about it.
Being serious about your resolution involves planning. Take the time to consider and write down what you are going to be responsible for within each letter of the SMART acronym.
SMART goals stands for:
Specific - (eg. “Get in shape” VS. “Be able to run 21.1km without injury” - the latter goal is much easier to visualize)
Measurable - (eg. “Be able to run 21.1km without injury in 120 minutes”)
Agreed Upon - (eg. Is this a goal you really want to achieve? Have you discussed your goal with your doctor? Are you able to set time aside to uphold this resolution without letting other responsibilities go?)
Realistic - (eg. If you’ve never run before, perhaps your goal should involvesmaller distances, with a focus on building proper running form)
Time-Based - (eg. “Be able to run 21.1km without injury in 120 minutes by May 15th”).
Easy? Great! Now break your resolution into subgoals and repeat the SMART steps!
3. Break the Rules! Start Now!
Waiting until the New Year can make it more difficult to muster up the motivation to change on January 1st. If you are already clear on your resolution, what little things you can do right now to move in this direction? We typically find ourselves excited about resolutions, so use that energy to start early… even if today means simply reading about how to make sure your resolution sticks!