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Make those resolutions stick

By Lisa Schryver, Source: Tribune Media Services

It’s nearly that time of year again — time to make a list of those personal and professional promises to ourselves for the coming year that we all know probably won’t last through the first few weeks of 2010.

New Year’s resolutions — we all make them, but few of us actually stick with them.

Many times we make such pledges with a “wink, wink” attitude — not losing any shuteye if we break them — or come up with impractical resolutions that are destined to fail.

“A new year is a great time to think about the changes we want to make in our lives, and being and staying well is a resolution many people make for the New Year, but these resolutions can lead to frustration when we find we have set unrealistic goals,” says Philip R. Muskin, professor of clinical psychology at Columbia University.

If you fear your New Year’s resolutions are already in danger of falling apart, here are a few tips to save them and help you thrive throughout 2009:

Set specific, realistic goals

Resolutions that are overly broad, such as “lose weight” or “exercise more” rarely lead to success. Instead, set specific personal and professional goals that are practical and measurable.

“People who set high goals tend to accomplish more, but this does not mean that your goals should be unrealistic,” says Michael Kitchens, assistant professor of psychology at Lebanon Valley College in Annville, Pa. “This simply means that setting an unreasonably low goal provides little motivation to reach it. Set a goal that is challenging but manageable.”

Stealth exercise

Many New Year’s resolutions involve getting in shape and losing weight, but busy schedules often get in the way of maintaining a regular exercise routine. However, a moderate level of activity for just 30 minutes a day can stave off weight gain and get the heart pumping. Small steps — parking farther from the entrance to your workplace, picking up your walking pace or taking the stairs instead of an elevator — can reap big health benefits in a time crunch.

“Fewer trips to the gym doesn’t mean having to skip exercise altogether,” says Melissa Paolino, exercise physiologist at Northwestern Memorial Hospital in Chicago. “It’s easy to incorporate mini workouts into everyday tasks, which will help burn extra calories, and together, may even add up to a full workout.”

Small changes can add up

Attempting to completely overhaul your life and career may cause a shock to your system and result in a burn out. Consider setting goals that bring about small, positive changes that won’t throw your daily routine out of whack. Over time, these small changes could add up to big gains.

Measure your success

Accountability is one of the largest influences in the success of a resolution, so keep track of your progress and achievements. If you get off track, don’t get discouraged. Regularly review your plan and make necessary adjustments.

© 2009, Tribune Media Services