Four Ways To Keep New Year’s Resolutions, According To A Performance Psychiatrist – Forbes Health

“New [Year’s] can feel like a new beginning,” says Dr. Choulet. “A time to wipe the slate clean and redefine yourself.” She adds that, when it comes to individuals’ mindsets, the new year can also provide a sense of renewal, optimism and fresh beginnings.

Research suggests that achieving goals can improve one’s self-confidence. However, failing to achieve set goals can have the opposite effect.  Experts, such as psychiatrists and psychologists, can provide helpful tips and tricks for setting attainable goals and achieving them.

Getting specific when creating goals, including New Year’s resolutions, is paramount, according to Dr. Choulet. “For example, if someone says, ‘I want to go for a run every day,’ what does that really look like and how can that realistically fit into [their] day?”

A more successful approach may be refining a resolution based on an individual’s motivations and painting a clear picture of how it fits into their routine. Creating a goal of running for 15 minutes every day after coffee and before work makes the broader goal of running every day more specific and, potentially, more attainable, says Dr. Choulet.

Additional tips for avoiding “Quitter’s Day” and sticking to your New Year’s resolutions, according to Dr. Choulet, include:

• Create SMART Goals, which are specific, measurable, achievable, relevant and time-bound (meaning they’re tied to a specific timing, such as doing something every day after lunch or in the evening after work). These factors are highly individualized and dependent on one’s goals.
• Take small, actionable steps toward achieving goals that can realistically fit into an established daily routine. For example, if someone is new to exercise, setting a goal of incorporating 10 minutes of walking or gentle movement each day may be more actionable and attainable than immediately setting a goal of running 1 mile every day.
• Anticipate setbacks. It can be tempting to give up a resolution entirely after experiencing a setback. Making space for error can help a person become  more resilient and stay committed to their goal even when a misstep occurs along the way. For instance, if you miss a gym session due to oversleeping, plan to set your alarm the next morning 10 minutes earlier to get ahead of another potential pitfall, rather than throwing in the towel all together.
• Focus on one thing at a time. Prioritizing one or two meaningful and achievable resolutions may lead to enhanced success, instead of a laundry list of aspirational goals.

“​​It can be helpful to track progress to ensure you’re working toward your goals,” says Dr. Choulet, noting journaling, habit trackers and apps as examples of ways to record positive momentum. “When you hit a small achievement, celebrate the little wins. Building sustainable habits takes consistency and resilience,” she adds.