5 tips to make your New Year's Resolutions Stick

It is the beginning of a new year – and a new decade - - whatever your New Year's resolution, it will only be achieved if there is motivation. That’s right, your first step is to believe it.

We all know that this is not easy and many plans fall behind after the new year begins and it seems it's only a matter of time before your resolution fails. According to recurring data from Strava, a social network for athletes, who analyzed more than 31.5 million fitness records from its users and found that the second Friday in January is the fateful day when most of our annual commitments and resolutions start to crumble and for 2020 it's January 10.

In addition,  according to research by the University of Scranton, only 8 percent of people meet their New Year's goals, with the willpower of 80 percent failing.

Thinking about this, we put together five tips to help you become part of this select statistic!

1. Set realistic goals 

You must set realistic goals and realize that progress is never limited. Some people will see rapid changes but may hit struggle later in their efforts. For others, initial progress may be slow but then they suddenly achieve faster gains. Making lasting changes takes time. Start small to meet your desired goal. Real change happens in small steps over time

2. Prioritize

There is no point in creating a list with more resolutions than can be accomplished. To imagine that in the New Year you will have time to work harder, learn a new language, exercise, and still relax can be unrealistic. "The fact is, when you make a lot of plans, you end up dividing your focus and attention on many things. Ideally, you choose your priority and attack one thing at a time. When you can succeed in one thing, that helps you motivate yourself to change other walks of life as well. On the other hand, if you stick to too many plans and they don't seem to come true, it can cause anxiety and put everything to lose.

 
3. Be Specific and plan!

When setting goals, short-term intention has more weight than long-term intention. This is how we end up defeated by procrastination, choosing ephemeral pleasure now rather than later. To escape this trap, break your projects into shorter steps. This helps bring the goal closer and keeps motivation on track for long-term plans. No wonder video games are divided into phases and thus keep us interested for so long. For instance, instead of saying I am going to the gym, say I will work out Mondays, Wednesdays and Fridays.
 

4. Seek a support network.

Seek support from your friends and family to accomplish something you set out to do, such as eating a healthier diet. When we publicize our projects, the chances of not giving up are greater. John Michael of the University of Warwick in the United Kingdom, who researches the social factors involved in decision making and keeping commitments, ensures that when we share our projects, the likelihood of meeting them increases exponentially. For the expert, we are more likely to move forward with certain resolutions if they also gain relevance for others.
 
5. Align your resolutions with long-term plans.

Willpower alone does is not enough. The best resolutions are those that help you reach a portion of a long-term plan rather than being vague and abstract goals. People who only focus on to willpower often fail. Change doesn’t come about because people want change so badly. It comes about because they plan it!
Therefore, when choosing a resolution that motivates you, make concrete plans to reach it from the first day of the year. And don't hesitate to ask for help to overcome any obstacles that come your way.
 
 
 And to help you achieve your goals, here's some formulas to help you reset for the year: 

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