The end of the year is fast approaching, so that means it’s time to think about… resolutions. If 2018 is anything like more or less every other year, your resolutions this year are likely to focus on things like losing weight, exercising more, learning new skills, and generally enjoying life more.
The problem with resolutions, of course, is that we break them. Only about 8-12% of people report sticking to their resolutions. Intentions are easy; following through is hard. Research on resolutions tells us there are three basic problems:
Our resolutions are too vague.
They require too much willpower.
They lack tangible cues and rewards to keep us on track.
Here, then, are 12 ideas for resolutions — backed by science — that might actually work.
1. To lose weight
We do better at maximizing (well, in this case minimizing) metrics we track. Setting a specific goal in pounds, however, is setting yourself up for failure. Instituting a system to keep healthy eating on your mind — and to give yourself regular numerical feedback — is more likely to get results.
Don’t resolve: I will lose 15 pounds.
Do resolve: I will weigh myself every morning.
2. To exercise more
Don’t resolve: I will join a gym.
Do resolve: I will take a walk to the park near work every day at lunchtime.
3. To save more
Don’t leave saving more money up to end-of-each-month you. Do all of your saving for the year in one fell swoop, taking advantage of the powerful principle of pre-commitment.
Don’t resolve: I will save 10% more of my income.
Do resolve: Today, I will set up a recurring, automated savings deposit of $X on the 1st of every month.
4. To learn a language
Learning a new language or skill is consistently one of Americans’ top resolutions. These types of resolutions, however, are the beginning of a long journey. So, here’s a way to stay on track. Studies have found that rewarding yourself along the way is one key to following through on your resolutions. So tie skill practice directly to a reward.
Don’t resolve: I will learn Italian this year.
Do resolve: I will study Italian for 30 minutes every day — and, if I stay on track, I will reward myself at the end of each month with a meal at my favorite Italian restaurant.
5. To get more sleep
On average, we should all be getting seven to nine hours of sleep. Easier said than done. However, one specific thing you can do is take heed of the research showing just how bad it is to surround ourselves with glowing rectangles ahead of bedtime.
Don’t resolve: I will get more sleep.
Do resolve: I will put away my laptop and tablet computers for at least two hours before bed.
6. To feel less stress
One of the biggest sources of stress in modern life is email. Research has found professionals spend as many as 13 hours a week checking it. An experiment out of the University of British Columbia found that limiting the number of times a day a person checks email significantly reduces one’s stress level.
Don’t resolve: I will try to relax more.
Do resolve: I will turn off email notification on my phone and only check my accounts three times a day.