Ditch Resolutions!
Why our new year’s resolutions fail and how to build real sustained change
Every year it’s the same story: fitness clubs welcome most of their new members in September and in January. Recent research in the US shows that after one week, 23% percent of new members drop out. Out of the remaining 77%, half of them stop somewhere in the next months. The result is that after two years, only 19% of us kept up with our good intentions. Research points in the same direction when it comes to people trying to quit smoking, losing weight, or drinking less alcohol.
Everyone starts with a positive spirit to try to change. But the reality is, most of the time this is not enough. We know that there’s a huge difference between the intention and the sacrifice to execute. We fall back, again and again, into our old behaviors. We are vulnerable when we’re distracted, disappointed, or drained with energy. And the problem is, this will happen sooner or later, but we don’t prepare for it. We are too optimistic and deluding ourselves.
So, what can you do to make 2024 a little better for you than 2023? Instead of good intentions, focus on changing some of your habits. Take these action steps:
- Start small, don’t set huge goals. Starting is the most important step you need to take. However small it is. This is the reason Nike uses ‘Just do it’ as their tag line.
- Share your new habit with two or three people that you trust. We know from research that sharing your goals with others increases your chances of remaining successful.
- Give your trusted advisors a mandate to give you tough love if you need it.
- Monitor yourself and use data. It will help you avoid sticking your head in the sand. It’s easier than ever to use technology as your guide: think about using smartphones and watches as your dashboard.
- Continue practicing your new habits for at least 12 weeks and develop your new routine. After three months, you’ll notice these new habits becoming ingrained.
Don’t rely on willpower if you want to change yourself for the better. Willpower is a finite resource, and you will run out of it sooner or later. Changing your daily habits is the best way forward. Over time it compounds and starts to pay huge dividends. A great book that dives deeper into this phenomenon is: The Power of Habit by Charles Duhigg.
So, for me no good intentions at the start of the new year. However, I will continue to change some of my habits in 2024 and continue my personal journey. I wish you all the best for the new year and thank you for your continued support!
Hope this inspires.
Paul Donkers
Paul P.J. Donkers is a sought-after global business coach and management consultant. More about his work and projects can be found via www.tencompany.org and via www.ikigaicoachinginstitute.com
Paul and his partners work since decades with leaders to assist them create more value. If you want to have a confidential conversation, just reach out to us via This email address is being protected from spambots. You need JavaScript enabled to view it.
