Implement good resolutions: 11 tips to make it work!

Whether losing weight, eating healthier, finding a balance in everyday life or doing enough sport, you always have big goals for the new year. But actually implementing the good intentions is not that easy. Some find it difficult to overcome their weaker self. So many resolutions fail at the beginning of the year. Others lack the ambition and perseverance, which means they never reach their goal. We give eleven good tips on how to actually put your resolutions into practice without giving up prematurely.

1. Set small goals

Don’t overwhelm yourself with several resolutions at once or set your goals too high. It is better to set small  milestones  . Intermediate goals achieved lead to many small successes with moments of happiness and help to stay on the ball.

And the recurring moments of happiness increase  motivation . This makes it easier to achieve the resolution – the big goal. After a small result has been achieved, it is worth gradually increasing and further developing one’s own performance.

2. Formulate concrete goals

Immediately after you have made a resolution, you should formulate it clearly and think about a  strategy. For example, if you want to lose weight, the resolution “I want to lose weight as soon as possible” is not enough. It is better to consider how many kilograms you want to lose in which period with which diet. At the beginning, think about how you can best achieve your goal and formulate a method for yourself that can be easily integrated into your everyday life.

If you have thought through your resolution well, you can also create a monthly or annual plan.

Keeping a diary is helpful in fulfilling your good intentions. In it you can note the well-being, the daily routine and the goals achieved. Writing it down helps to record the intention in concrete terms, to plan it clearly and to quickly identify errors in the implementation.

In addition, a clearly formulated goal also optimally prepares you mentally for the project. This often helps to overcome the weaker self and to start with the implementation.

3. Rewards in between

Small rewards in between increase motivation and help to develop discipline. It’s best   to reward yourself after small stage wins . For example, treat yourself to something as soon as you have lost a few kilos – even if you have not yet reached your desired weight.

Reward yourself with something that is not directly related to your good intentions. For example, if you want to quit smoking, you could reward yourself with a visit to a nice restaurant after a month of cigarette withdrawal.

4. Find allies

In a group, it is often easier to stay true to your good intentions. Therefore, consider joining a  club or club: 

  • The regular appointments oblige you to go even if you don’t feel like it. That makes it harder to give up.
  • Being part of a group where everyone has similar goals can motivate each other.
  • You can also prove yourself in a group and show that you can keep up.

The fun factor and the social contact are often enough as motivation to participate  in the group in the  long term and to achieve the desired goals.

5. Don’t let it get you down

Failures happen in every project. But you shouldn’t let that get you down. Be much more aware that failures will be the order of the day at the beginning.

You can think about the  right way to deal with failure  beforehand. Always see a crisis as an opportunity. For example, you can find out why you failed. If failures are more common, you may need to question the goal or change the methodology.

6. Make plans public

Tell friends and family about your project. They give you support and can support you in the implementation. This makes the realization of your project much easier. In addition, the motivation increases because you have the motto in the back of your mind: “I’ll prove it to you”.

The more people know about your plans, the harder it is to back down and your pride almost automatically drives you to keep going.

7. Start implementation early

It is best to start right away with the implementation of your resolutions. Because the longer we postpone the implementation of an idea, the lower its importance appears to us. After a few days, our subconscious attests that the project cannot be that important. To avoid this consequence, you should put the idea directly into action.

Then it is important to bite your teeth, especially in the first few weeks. Because after about 21 days a  habituation  effect occurs .

8. Not too many resolutions

Giving up too much at the same time is counterproductive. Therefore, you should first tackle one resolution before tackling another. For example, there is no point in giving up  chocolate  while trying to quit smoking.

It’s better to focus on one thing consistently. After you have routinely implemented a resolution, it can be the turn of the next resolution.

9. The “What for anyway?” keep in mind

Make it clear to yourself why you want to achieve a certain goal in the first place. People often want to do more sport to lose weight or to prevent cardiovascular problems. In the long run, both ensure better health and better well-being. This knowledge should be motivation enough.

10. Create rituals

Before you start your resolution, mental preparation or rituals can help you get started. So you can make it a habit to exercise at a certain time of day and get   in the mood by stretching beforehand.

11. Do something good

In addition to groups and clubs, there are other ways of motivation. For example, taking part in a sponsored run for a good cause can be a driving force to train regularly. In addition, there are countless apps with which you can donate money for every kilometer you run (sponsors are behind them) or receive vouchers after a certain amount of running.


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