{"id":1494,"date":"2021-01-23T14:10:00","date_gmt":"2021-01-23T14:10:00","guid":{"rendered":"https:\/\/nickiong.com\/wp\/?p=1494"},"modified":"2021-08-16T13:15:06","modified_gmt":"2021-08-16T13:15:06","slug":"why-new-years-resolutions-dont-work-7-ways-to-make-yours-stick","status":"publish","type":"post","link":"https:\/\/nickiong.com\/wp\/blog\/2021\/01\/23\/why-new-years-resolutions-dont-work-7-ways-to-make-yours-stick\/","title":{"rendered":"Why New Year\u2019s Resolutions Don\u2019t Work &#038; 7 Ways to Make Yours Stick"},"content":{"rendered":"\n<p>There are some studies that say only 20% of people keep their resolutions after February.<\/p>\n\n\n\n<p>Others say 46% of people keep New Year\u2019s resolutions for 6 months, and only&nbsp;8% of those people keep them all year long. However, those 8% are 10 times more likely to keep them forever.<\/p>\n\n\n\n<p>Suffice it to say:\u00a0<strong>the concept of New Year\u2019s resolutions don\u2019t really work<\/strong>. But we\u2019re going to talk about how to fix that.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/nickiong.com\/app\/uploads\/2021\/04\/happy-2021-1024x683.jpg\" alt=\"\" class=\"wp-image-1682\" srcset=\"https:\/\/nickiong.com\/app\/uploads\/2021\/04\/happy-2021-1024x683.jpg 1024w, https:\/\/nickiong.com\/app\/uploads\/2021\/04\/happy-2021-300x200.jpg 300w, https:\/\/nickiong.com\/app\/uploads\/2021\/04\/happy-2021-768x512.jpg 768w, https:\/\/nickiong.com\/app\/uploads\/2021\/04\/happy-2021.jpg 1350w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<h2>Why New Year\u2019s Resolutions Don\u2019t Work<\/h2>\n\n\n\n<p>Before we get to the good stuff (how to make your resolutions stick this year), let\u2019s talk about why they haven\u2019t been working for you in the past. Why is it so easy to quit on your resolution?<\/p>\n\n\n\n<ul><li>Resolutions turn into goals, which are too big and broad.<\/li><li>You\u2019re trying to change a&nbsp;<em>habit<\/em>, but many people go about it in the wrong way.<\/li><li>Your resolutions are about what you&nbsp;<em>think<\/em>&nbsp;you should do and not what you&nbsp;<em>want<\/em>&nbsp;to do. They\u2019re random, not tied to your actual goals in life, and potentially what other people think you&nbsp;<em>should<\/em>&nbsp;do.<\/li><\/ul>\n\n\n\n<h2>7 Ways to Get Your New Year\u2019s Resolution to Stick<\/h2>\n\n\n\n<h3>1. Choose what you want.<\/h3>\n\n\n\n<p>Start by thinking about what you&nbsp;<a href=\"https:\/\/nickiong.com\/wp\/blog\/2018\/03\/06\/what-do-you-want\/\"><em>really<\/em>&nbsp;want<\/a> and determine one small step this year that will get you there.<\/p>\n\n\n\n<p>You may have a big goal like making your side hustle your full time business. Or maybe you want to instill some awesome healthy habits.<\/p>\n\n\n\n<p>Start with those big goals and then break it down into what you can accomplish this year.<\/p>\n\n\n\n<h3>2. Get specific.<\/h3>\n\n\n\n<p>Think&nbsp;<em>process<\/em>, not <a href=\"https:\/\/nickiong.com\/wp\/blog\/2018\/06\/05\/how-to-set-mini-and-achievable-goals-for-yourself-4-steps-for-being-more-successful-with-your-to-do-list\/\">goals<\/a>. Choose a small, specific habit.<\/p>\n\n\n\n<p><a href=\"https:\/\/nickiong.com\/wp\/blog\/2015\/10\/20\/why-i-think-its-vital-to-write-personal-blogposts\/\">You want to write more?<\/a> Decide the days you will write and how much you will write. Get super specific with the days or amount that you want to write so that you have something to stick to.<\/p>\n\n\n\n<p><a href=\"https:\/\/nickiong.com\/wp\/blog\/2020\/03\/16\/fitness-goals-youre-missing-why-youre-not-losing-weight\/\">Want to lose weight?<\/a> Make it specific by saying you want to lose 10 lbs. Even better? Give yourself the specific resolution to walk an extra mile every day.<\/p>\n\n\n\n<div class=\"wp-block-group wp-block-cta wp-block-cta--content-offer\"><div class=\"wp-block-group__inner-container\">\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column is-vertically-aligned-center\" style=\"flex-basis:66.66%\">\n<h6 class=\"has-text-align-center wp-block-cta__subheading\">free download<\/h6>\n\n\n\n<h4 class=\"has-text-align-center wp-block-cta__heading\">Ready to create harmony in your busy life?<\/h4>\n\n\n\n<div class=\"wp-block-buttons aligncenter wp-block-cta__buttons\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/nickiong.ck.page\/fc828c54f1\">download now<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-large wp-block-cta__image\"><img loading=\"lazy\" width=\"528\" height=\"687\" src=\"https:\/\/nickiong.com\/app\/uploads\/2014\/08\/sss-CTA-download-1.png\" alt=\"\" class=\"wp-image-885\" srcset=\"https:\/\/nickiong.com\/app\/uploads\/2014\/08\/sss-CTA-download-1.png 528w, https:\/\/nickiong.com\/app\/uploads\/2014\/08\/sss-CTA-download-1-231x300.png 231w, https:\/\/nickiong.com\/app\/uploads\/2014\/08\/sss-CTA-download-1-176x229.png 176w, https:\/\/nickiong.com\/app\/uploads\/2014\/08\/sss-CTA-download-1-352x458.png 352w\" sizes=\"(max-width: 528px) 100vw, 528px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3>3. Make it easy for yourself.<\/h3>\n\n\n\n<p><strong>Choose something that, with some work, you can achieve.<\/strong>&nbsp;I\u2019m not talking so easy that you can accomplish your goal this week, but it\u2019s important that you choose a resolution that is reasonable and can be accomplished within the year. So \u201cbecome a billionaire this year,\u201d for instance, is not a great resolution\u2026unless you\u2019re already a millionaire.<\/p>\n\n\n\n<p>It\u2019s helpful to&nbsp;<strong>attach a new habit to an existing one for it to stick.<\/strong>&nbsp;Since a resolution is really about creating a new, healthy habit, it\u2019s best to attach your habit to something you\u2019re already doing. For instance, attach your workout every day to a habit like making your coffee in the morning.<\/p>\n\n\n\n<p>Finally,&nbsp;<strong>prepare so you\u2019re ready when you stumble or slip up.<\/strong>&nbsp;How will you set yourself up for success if and when you start to struggle? Plan ahead so you can be ready when that day\/those days come.<\/p>\n\n\n\n<h3>4. Make it measurable.<\/h3>\n\n\n\n<p>This is why it\u2019s so important to make your resolution specific. Without specificity, you can\u2019t accurately see whether you\u2019re accomplishing your goal or not.That\u2019s why \u201cgrow my business\u201d isn\u2019t as good of a resolution as \u201cgrow my business by 150% from 2020.\u201d<\/p>\n\n\n\n<p>You\u2019ll also be able to gauge your progress throughout the year by using specific measurements. (At least) each quarter, check in to see how you\u2019re doing.<\/p>\n\n\n\n<script async=\"\" data-uid=\"3981d6929d\" src=\"https:\/\/nickiong.ck.page\/3981d6929d\/index.js\"><\/script>\n\n\n\n<h3>5. Consider a reward system.<\/h3>\n\n\n\n<p>Many of us need incentives to keep up the momentum to accomplish a task or a goal. Why not build in a reward system?<\/p>\n\n\n\n<p>Do you have a group to check in with or an accountability partner? This can work wonders for things like fitness or health goals. Find a partner or a group with similar goals and work toward them together!<\/p>\n\n\n\n<p>How can you reward yourself with something you really want? Whether you create rewards with milestones throughout the year or a single reward when you accomplish your resolution (like that Europe trip you\u2019ve always wanted to take), consider giving yourself a big incentive to motivate you no matter what.<\/p>\n\n\n\n<h3>6. Commit 100%.<\/h3>\n\n\n\n<p>If you\u2019re only 99% there, you\u2019ll make an excuse and back out. Don\u2019t give yourself an out.<\/p>\n\n\n\n<p>Commit 100% so there is no question of whether or not you can take a break or back out. Your resolution is a non-negotiable.<\/p>\n\n\n\n<h3>7. Missing a day or forgetting isn\u2019t failing.<\/h3>\n\n\n\n<p>It\u2019s likely you will miss a day or forget about your resolution, depending on what it is. If you want to quit smoking, it\u2019s highly probable that you might slip and have a cigarette.<\/p>\n\n\n\n<p>But that doesn\u2019t mean you\u2019ve failed. It doesn\u2019t mean that you should go back to that bad habit you were trying to quit simply because you slipped up.<\/p>\n\n\n\n<p>Recalibrate and adapt. Remember your game plan for what you\u2019ll do when you misstep and learn from it going forward.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2>Care to listen instead?<\/h2>\n\n\n\n<p>And if you\u2019d rather hear all this, I created an IGTV version of this for you!<\/p>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/tv\/CJsJiaDAhNS\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/tv\/CJsJiaDAhNS\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/tv\/CJsJiaDAhNS\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by NickiOng.com (@nickiongcom)<\/a><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><em><strong>Do you have a resolution for 2021? I\u2019d love to hear about it in the comments below!<\/strong><\/em><\/p>\n\n\n\n<div class=\"wp-block-group wp-block-post-footer\"><div class=\"wp-block-group__inner-container\">\n<div class=\"wp-block-columns\">\n<div class=\"wp-block-column\"><div class=\"wp-block-author-meta\">\n  <div class=\"wp-block-author-meta__image-wrap\">\n    <img src=\"https:\/\/secure.gravatar.com\/avatar\/068eb63be25dcd4439f8625fb15c51d7?s=96&#038;d=mm&#038;r=g\" class=\"wp-block-author-meta__image\">\n  <\/div>\n  <span class=\"wp-block-author-meta__byline\">By Nicki Ong<\/span>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center\"><div class=\"wp-block-social-share alignright\">\n  <span>Share:<\/span>\n  <a href=\"javascript:void(0)\" class=\"wp-block-social-share__link wp-block-social-share__link--facebook\" data-sharer=\"facebook\" data-hashtag=\"hashtag\" data-url=\"https:\/\/nickiong.com\/wp\/blog\/2021\/01\/23\/why-new-years-resolutions-dont-work-7-ways-to-make-yours-stick\/\" data-toggle=\"tooltip\" data-placement=\"bottom\" title=\"Post to Facebook\">\n    <svg class=\"facebook\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"22.426\" height=\"22.426\" viewBox=\"0 0 22.426 22.426\"><defs><clipPath id=\"a\"><path d=\"M0,9.731H22.427V-12.695H0Z\" transform=\"translate(-0.001 12.695)\"><\/path><\/clipPath><\/defs><g transform=\"translate(1)\"><g transform=\"translate(-1 0)\" clip-path=\"url(#a)\"><g transform=\"translate(-0.001 -0.002)\"><path d=\"M9.731,4.866A11.213,11.213,0,0,0-1.482-6.348,11.213,11.213,0,0,0-12.7,4.866,11.215,11.215,0,0,0-3.235,15.943V8.107H-6.082V4.866h2.848V2.394C-3.235-.416-1.56-1.967,1-1.967a17.26,17.26,0,0,1,2.51.219V1.011H2.1A1.62,1.62,0,0,0,.27,2.762v2.1H3.379l-.5,3.242H.27v7.836A11.215,11.215,0,0,0,9.731,4.866\" transform=\"translate(12.696 6.348)\"><\/path><\/g><\/g><\/g><\/svg>\n  <\/a>\n  <a href=\"javascript:void(0)\" class=\"wp-block-social-share__link wp-block-social-share__link--twitter\" data-sharer=\"twitter\" data-title=\"Why New Year\u2019s Resolutions Don\u2019t Work &#038; 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Others say 46% of people keep New Year\u2019s resolutions for 6 months, and only&nbsp;8% of those people keep them all year long. However, those 8%&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1555,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v15.9.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why New Year\u2019s Resolutions Don\u2019t Work &amp; 7 Ways to Make Yours Stick - Nicki Ong<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nickiong.com\/wp\/blog\/2021\/01\/23\/why-new-years-resolutions-dont-work-7-ways-to-make-yours-stick\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Why New Year\u2019s Resolutions Don\u2019t Work &amp; 7 Ways to Make Yours Stick - Nicki Ong\" \/>\n<meta property=\"og:description\" content=\"There are some studies that say only 20% of people keep their resolutions after February. 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