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4/ TheBucknerClarion.com January 22, 2015 Fail-Proof Resolutions Tips to Help Keep Resolutions Alive and Well By Morgan Nail The end of 2014 marks a new year and with that comes many resolutions. In January, millions of people make promises to improve their lives. Sadly, research suggests that only eight percent stick with their resolutions. USA.gov says Americans tend to make the same resolutions year after year, even though they have a hard time sticking to them. Among the top most repeatedly failed resolutions are: ● Lose Weight ● Volunteer to Help Others ● Quit Smoking ● Get a Better Education ● Get a Better Job ● Save Money ● Get Fit ● Eat Healthy Food ● Manage Stress ● Manage Debt ● Take a Trip ● Reduce, Reuse, Recycle ● Drink Less Alcohol So, the question is, why do so many resolutions fail? According to self-help website, bulletproofexec.com, there are three main reasons why many people fail to keep their resolutions: 1. Unrealistic resolutions. 2. Inadequately equipped with the mental ammunition to fight off doubt and continue with goals. 3. Using guilt or fear as motivation, or resolving to stop doing something. In order to fail-proof resolutions this year, consider this: Vague goals, or too many goals, are often the number one problem with any resolution. Experts suggest to set more specific and attainable goals. A review in the American Journal of Heath Promotion found the more specific the goal, the more likelihood for success. Entrepreneur and writer James Clear suggests that instead of making so many goals and later be disappointed because the goals aren't met, it may be better to recognize the "difference between goals and systems," and "commit to a process, not a goal." This means to focus on the practice instead of the performance. Another problem is having the wrong support system and not having anyone to be accountable to. A study published in the Journal of Occupational Health Psychology found that lack of social support increased cortisol, heart rate and anxiety. These factors weaken the ability to stick to goals. Additional advice from bulletproofexec.com includes seeking support from friends and family, and remembering to take breaks. Mistakes are a part of success, so don't be afraid to make them, according to the website. As for guilt and shame, these tactics don't work. Studies show that guilt and shame are the biggest hindrances to realizing goals and resolutions. According to experts, the worse someone feels about him or herself, the less self-efficacy (the "I-can" attitude) he or she will have. Psychology Today suggests that the solution is as simple as showing a little self-compassion. Several studies have demonstrated the power of changing self-compassion to help change habits. One study on smokers showed that practicing self-compassion helped them quit. The people who benefited the most were the ones who started out highly critical of themselves. Another recent study on people with eating disorders showed that increasing self-compassion helped improve eating habits. These results demonstrate that mindfulness, understanding, acceptance and kindness to one's self are effective ways to accomplish resolutions. 2015 Set a goal and chart your progress!

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