Planning to Make New Year’s Resolutions? Consider These Points

Forty-four percent of Americans make New Year’s resolutions, and I know I always do.
I make more resolutions than ever, in fact, because if my happiness project has convinced me of anything, it has convinced me that resolutions – made wisely – can make a huge difference in boosting happiness.
So how do you resolve well? This is trickier than it sounds. Here are some ideas for making your resolutions as effective as possible. Remember, right now, you’re in the planning stage. Don’t feel like you have to do anything yet! Just start thinking about what would make 2014 a happier year.
1. Ask: “What would make me happier?” It might having more of something good – more fun with friends, more time for a hobby. It might be less of something bad – less yelling at your kids, less nagging of your spouse. It might be fixing something that doesn’t feel right – more time spent volunteering, more time doing something to make someone else happier.
2. Ask: “What is a concrete action that would bring about change?” One common problem is that people make abstract resolutions, which are hard to keep. “Be more optimistic,” “Find more joy in life,” “Enjoy now,” are resolutions that are hard to measure and therefore difficult to keep. Instead, look for a specific, measurable action. “Distract myself with fun music when I’m feeling gloomy,” “Watch at least one movie each week,” “Buy a plant for my desk” are resolutions that will carry you toward those abstract goals.
3. Ask: “Am I a ‘yes’ resolver or a ‘no’ resolver?” Some people resent negative resolutions. They dislike hearing “don’t” or “stop” or adding to their list of chores. If this describes you, try to find positive resolutions: “Take that dance class,” “Have lunch with a friend once a week.” Or maybe you respond well to “no.” That’s my situation. A lot of my resolutions are aimed at getting me to stop doing something or to do something I don’t really want to do. Don’t expect praise or appreciation. Follow the one-minute rule. There’s no right way to make a resolution, but it’s important to know what works for you. As always, the secret is to know your own nature.
4. Ask: “Am I starting small enough?” Many people make super-ambitious resolutions and then drop them, feeling defeated, before January is over. Start small! We tend to over-estimate what we can do over a short time and under-estimate what we can do over a long time, if we make consistent, small steps. If you’re going to resolve to start exercising (one of the most popular resolutions), don’t resolve to go to the gym for an hour every day before work. Start by going for a ten-minute walk at lunch or marching in place once a day during the commercial breaks in your favorite TV show. Little accomplishments provide energy for bigger challenges. Push yourself too hard and you may screech to a halt.
5. Ask: "Am I starting big enough?" By contrast, some people are excited by big aims. By starting big, they keep themselves engaged. There's no right way or wrong way, but just what works for you.
5. Ask: “How am I going to hold myself accountable?” Accountability is the secret to sticking to resolutions. That’s why groups like AA and Weight Watchers are effective, and there are many ways to hold yourself accountable. I keep my Resolutions Chart (if you’d like to see my chart, for inspiration, email me at gretchenrubin1@gretchenrubin.com–just write “resolution chart” in the subject line). Or you could form a goals group – or even a happiness-project group! (For a starter kit for starting a happiness-project group, click here.) Accountability is why #2 is so important. If your resolution is too vague, it’s hard to measure whether you’ve been keeping it. A resolution to “Eat healthier” is harder to track than “Eat salad for lunch three times a week.”
Have you found any strategies that have helped you successfully keep resolutions in the past?
-Need a good book to read? The paperback of Happier at Home is now available for pre-order. If you’re considering buying it, I’d so appreciate it if you pre-order it now. Yes, right away. No delay! A fact about the book market these days is that pre-orders really help build buzz for a book, with booksellers, the media, and other readers.

Photo: Amodiovalerio Verde, Flickr

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