A lot of us like to do it every year – take time out to take stock of where we are and set some goals and resolutions for the year ahead. However research shows that many fall by the wayside after even just the first week. Here’s what the science says makes us more likely to be successful with making change stick.

1. Start with the Why before the Try. Get really clear on why you want to achieve your resolution. Without clear and actual motivation (your Why), you won’t get very far when it comes to your Try.

2. Make it about what YOU want to do, and the person you want to be. Not about what you feel you should do, what your friend’s doing, or what will impress your family. If it’s not what you really want, then it won’t stick.

3. Manage your risks. Think through in advance the things that might discourage you, make it difficult for you, slow you down or stop you – and how you want to manage that. Thinking about what might go wrong before it happens makes you more likely to handle it well if it does.

4. Make resolutions about things you DO want to do rather than what you DON’T. Studies show that people who focus on achievement are more successful than those focused on avoidance.

5. Create a plan. Stop and think about how and when you’re going to do the things you need to do. According to James Clear, author of ‘Atomic Habits’, people who actually take the time to create a plan of when they’re going to do the well-intentioned thing that they want to do are more likely to be successful in doing it.

6. Couple new habits you find hard with habits you enjoy. Don’t like going to the gym, but love watching Netflix? Limit your watching of your new fave box set to when you’re on the treadmill, and you’ll be more likely to keep showing up. According to Katy Milkman, author of ‘How to change – The science of getting from where you are to where you want to be’ you’re more likely to do the thing you don’t want to do if it comes nicely packaged with something you do want to do!

7. Create habit stacks. Add your new habit (e.g. 10 press ups each morning) to something you’re already doing with the regularity and timing you want for your new habit (e.g. making your bed), so that you remember to do it. Adding new habits you want to create to something you’re doing already means you’re more likely to remember to do it, and according to S.J.Scott in his book ‘Habit Stacking: 97 small life changes that take five minutes or less’, creating just one single routine makes you more likely to be successful.

8. Learn from other people’s failures (rather than your own). You can do this by listening to podcasts or reading books from people who’ve done the same thing that you would like to do. According to cognitive scientist Maya Shankar, studies show that without the same emotional attachment that we have to our own mess-up, we find it easier to learn from other people’s failures.

9. Get some support or a coach. This could be someone you know who can support you by holding you accountable, or a professional who supports you more deeply. Those who get some support with their resolutions are proven more likely to be successful.

10. Use a process. A process will walk you through the steps involved in making changes to your life one at a time, keeping you focused on the right thing. People who use a process to take control of making their change happen achieve goals more effectively than people who just cross their fingers and hope it all works out.

BONUS tip!: If you didn’t start on New Year’s Day then this one’s for you.  You may have made the resolution at new year, but you don’t need to start on January 1^st to make it stick. In fact, trying to do something challenging on a day when you’re hungover and tired just makes it feel even harder.  Every day, every week, every month is a new opportunity to start new changes. So – there’s nothing wrong with making the changes you want in your own time. Be intentional – pick a day to start – plan it, and then get on and do it.

If you’d like to either get some support or find out about a process that can be used for being successful with your new years resolutions, then sign up for a free 30 minute call using the form below.  My process takes into account the scientific research about how to make personal change successful and its all included in the process.  Come and find out for yourself.