How to keep your New Year’s resolutions for 2023

Here’s how to beat the odds and stick to your New Year’s resolutions in 2023.

PORTLAND, OR – It’s the beginning of a new year and most of us are stepping into 2023 with a resolution or two.

Perhaps you want to quit smoking or take a break from drinking, travel more, or increase your savings.

Be honest: are some of your resolutions the same as last year? You’re not alone. When December rolls around, most people haven’t kept their New Year’s resolutions. According to a study only 77% of people stuck to their New Year’s resolution for a full week and less than 20% kept the habit after two years. Other studies put these numbers even lower.

But it doesn’t have to be you! So what is the secret of an achievable solution? Here are some tips to make 2023 your year.

Be specific and realistic

Abstract goals are difficult to imagine and difficult to achieve. Your resolutions should be specific and achievable, says the Cleveland Clinic.

For example, instead of a general goal of “getting in shape,” your goal should be more specific, such as: For example, walk 30 minutes every day or run a distance that you want to be able to run without stopping. Rather than “save more money,” shoot up a certain dollar amount set aside for your dream vacation.

It’s also important to be realistic with yourself. Make sure your resolution is achievable. When starting a running routine for the first time, a marathon might not be a realistic first goal, but a 5K could be.

Prepare for success by keeping your goals high, but breaking them down into smaller steps, says Harvard Health. The reinforcement from accomplishing these smaller goals can encourage you to keep going.

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To have a plan

If you can dream it, you can do it… but you must actually do it to do it. Make a plan to keep your purpose or achieve your goal.

Document your successes and failures. Consider keeping a journal or even using an app related to your resolution — there’s an endless supply of apps out there for things like exercise, diet tracking, or budgeting.

consider hurdles. Most likely, most will slip at some point. Be aware of what’s causing you to fall short and use these lessons to stay on track going forward.

Reward yourself

Sticking to a resolution might be more of a marathon than a sprint, but you don’t have to wait until you’ve finished the marathon to earn a medal.

Our brain is wired to answer So rewarding yourself can help build these new habits. This can look different for different people, like a long, hot shower after a run, a quiet meditation session, or a piece of candy. Eventually, the good habit itself will trigger that positive feeling.

Support is essential. Embrace the buddy system and find someone who is also pursuing a similar goal, enlist family and friends to help you achieve your own, or find an online community or support group.

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Laura Coffey

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