A 20-year study of New Year's resolutions has provided tips for being successful with your own resolutions:

• Have a strong initial commitment to make a change.
• Have coping strategies to deal with problems that will come up.
• Keep track of your progress. The more monitoring you do and feedback you get, the better you will do.

The study also noted sure-fire ingredients for setting yourself up for resolution failure:

• Not thinking about making resolutions until the last minute.
• Reacting on New Year's Eve and making your resolutions based on what's bothering you or is on your mind at that time.
• Framing your resolutions as absolutes by saying, "I will never do X again."

Here are more tips:

(1) Set realistic goals - Don't set goals that are so overly ambitious that there is little or no chance of success.

(2) Focus on the positive side of your goals; don't treat them as a punishment.

(3) Write down your goals and post them in a place or places where you can frequently view them.

(4) Don't be derailed by slips or setbacks. You're human, so be gentle with yourself -- beating yourself up is counterproductive. Resolutions often involve significant lifestyle changes, so be prepared for some slip-ups and know that this is not an all-or-nothing venture. For example, you don't have to abandon your weight loss plan because you slipped and ate some "bad" foods.

(5) Keep a journal. This can help you figure out what works for you, the situations or people that derail you, etc.

(6) Be careful of the company you keep. Try to surround yourself with people who support your goals.

(7) Reward yourself. Give yourself incentives. Promise yourself small rewards as you move toward achieving your goals.

(8) Team up. If you can, team up with a friend or family member; you can support and motivate each other.

(9) Call on your Higher Power. If you don't believe in a Higher Power, skip this tip. If you believe in a Higher Power, pray for the strength, willpower, and focus you need to make the desired change(s).

(10) Affirmations and creative visualization. Use written and spoken affirmations, and act as if you have already acheived your goals. Also, try visualizing yourself in the position in which you wish to be.

(11) Get help with popular New Year's Resolutions - Save Money, Get a Better Job, Get Fit, Get a Better Education, Drink Less Alcohol, Quit Smoking Now, Reduce Stress Overall, Reduce Stress at Work, Take a Trip, and Volunteer to Help Others.

May you have a wonderful and prosperous New Year!

Sources:

http://www.washington.edu/newsroom/news/1997archive/12-97archive/k122397.html