Keeping your resolve

It’s become an annual tradition — and a bit of a joke. Each year, millions of Americans greet the new year by donning sparkly hats, popping open a bottle of champagne and rattling off a vague and usually impossible-to-attain pledge.  And before the bubbly has lost its fizz, most New Year’s resolutions are tossed aside and forgotten until the next year rolls around.

Some statistics show that more than 75 percent of New Year’s resolutions are eventually broken — and the reason for failed tenacity may be hard-wired in us. Dopamine is the “feel-good” chemical that floods the brain when partaking in “pleasurable” activities such as eating, drinking or even smoking. So if it feels as though the odds are stacked against you when you try to turn down a chocolate éclair, it’s not your imagination.

But whether your New Year’s goals include weight loss, traveling the world or putting down those cigarettes once and for all, there are a few practices that can increase your odds of success.

• Bite-Size   When it comes to making changes, a common mistake is taking on too much, too fast and not being detailed enough when setting goals. Resolutions such as wanting to be happier, to lose weight or to travel more have little chance of success unless they have specific, measurable goals tied to them. Instead, try limiting yourself to tackling one resolution at a time — and be specific. An example of a weight loss goal might be to shed 20 pounds by July through signing up for a Weight Watchers membership or weekly Zumba class. But, cautions Dr. Joy Staley, a clinical psychologist with a practice in Yakima, be sure to make resolutions that are a stretch though still achievable.

Finally, break goals into “bite-size” chunks. “Start where you have success,” suggests Staley, who explains that breaking goals down into easier-to-achieve, smaller goals may encourage continued accomplishment. And don’t delay once you determine a goal. “Most people make their goals and don’t follow through,” she says.

• Be Accountable     Once you’ve decided what you want to accomplish, tell a friend — or 12. Accountability is essential to accomplishment, and a good friend will remind you of your resolutions should you falter. Better yet, find a friend with a shared goal and conspire toward success together. Peer pressure can be a strong motivator on days when you feel less than inspired to continue.

For a less “public” inspiration process, simply pick up a pen. “Anything you really want to have happen, you have to write it down,” says Staley, who suggests keeping a journal of personal goals.

• Seeing is Believing    It’s long been known that visualizing success often leads to success. Many athletes use this method by visualizing a big win as part of their training. And while it is important to visualize achieving goals, don’t leave out emotions, suggests Staley. “Emotions are so motivating,” she explains, “Whether conscious or subconscious.”

Picturing yourself achieving goals — as well as how it would feel to reach them — can dramatically increase the odds of success. It’s also a great way to while away time when waiting for the bank teller.

• Practice Makes Perfect     Perhaps most importantly, don’t take yourself too seriously when you slip up — but don’t give up. Becoming a better you takes time and is rarely an easy process. Dust yourself off and start again. And practicing good habits daily may lead to eventual achievements.

“When you or I get stressed we go back to default,” says Staley, who explains that people only have a certain amount of energy to make decisions each day. This is why it’s more difficult to say no to a bowl of ice cream after a long day of work. Thus, creating a ritual, such as starting each day by going to the gym rain or shine, takes away the decision and makes a positive behavior more likely to occur.

Though Staley concedes even she does not accomplish every goal she sets for herself, she makes annual resolutions both personal and professional. These she writes out and stores in a file to be opened and reviewed each January. Then she decides if she can check off an accomplishment or continue it into the next year, in addition to adding to the list. This year Staley will check off several accomplishments from her personal list of resolutions — including a 30-pound weight loss and attending the Leavenworth Christmas Lighting Ceremony for the first time.

And with a little practice and a whole lot of resolve, you may eventually check off your own “to-accomplish” list before the next year rolls around.