Welcome to brain Stuff production of I Heart Radio. Hey brain Stuff, Lauren vogel Baum here with a classic episode from our archives. Tis the season to make resolutions for the coming year, and although I suspect a lot of us are already changing up our self expectations for I wanted to run this piece about how to build a better resolution. Hey, they're brain Stuff, Lauren vogel bam here.
Pcent of us who make New Year's resolutions break them by the end of January, and beyond that, only of everyone who makes a resolution, we'll see it through to completion. Are you part of to make resolutions only to find you've given up before you ever really got started. Let's break down how that happens. One of the most common reasons we break our New Year's resolutions is that we
get a little over zealous when we make them. Basically, we overcommit by making too many resolutions, and as a result of us wind up blaming our busy schedules for our lack of follow through. Research shows that it's easier to keep just one resolution than several. Another part of the problem is that we often make the wrong resolution, or more than one wrong resolution. Is the case may be the key to successful goal making is to not
be hasty when you do it. Make resolutions that you've thought through and are willing to dedicate your time and energy to. Don't make a resolution on the fly after too many toasts at a New Year's party. If you're not committed to your goal, the odds of staying motivated are not in your favor. But hey, who are we kidding? It can be difficult to stay motivated even when you've chosen a single, well reasoned goal. Many of us lack
motivation and accountability despite our best intentions. Remove one easy way out by sharing your plans with family and friends. The more who know your goal, the less likely you'll be to talk yourself out of sticking with your new habits. And despite what you might have heard, it can take longer than just twenty one days for a lot of us to change a habit. One that he found it took anywhere between eighteen and two hundred and forty five days.
Sharing your goals with those close to you not only adds accountability, which many of us need to motivate ourselves, but also gives you a support system in the end, whether or not we keep our new year's resolutions comes down to whether or not we give ourselves a resolution. We can stick to resolutions that are small in scope
and involves specific and realistic goals. Help especially for those of us who make goals like get in shape, which is frequently the most made resolution in America, without then planning how we'll go about achieving that goal. We need to be more specific and realistic with ourselves, give ourselves deadlines, and track our progress. Yes, promising yourself that this is the year you'll lose weight is a great goal, but how will you do it? More than thirty percent of
us who make this New year's resolution, break it. If you want to stack the odds, define what your specific weight loss goals are and give yourself a deadline within which to meet those goals. Make the goal reasonable enough that you're not intimidated by it, and the deadline realistic too. Resolved to lose ten pounds by Memorial Day and keep yourself honest with weekly progress reports. If you want to get in shape, make it your resolution to, for instance,
always take the stairs. It's a good start. Keep a journal of your progress, the good and the bad, in including those days when you took the elevator because you were running late. To help keep yourself focused and on task, digital tracking devices can help, but only if you actually sit down and look at all that data they collect. Progress reports are a good way to keep yourself motivated and moving in the right direction towards your goal. Without them,
and sometimes despite them, we can become discouraged. And when we're discouraged, we tend to give up on the goal. But hey, a bit of good news. Our researchers have found that a few days off from time to time doesn't have much, if any effect on overall success. Instead of giving up on your goal when you have a setback, take things one day at a time. Researchers are also examining a phenomenon called decision fatigue that plays a part
in how likely we are to keep resolutions. The more decisions, even small ones, that you have to make in a day, including deciding to go for a walk or run, selecting healthy foods, and putting away cash for a rainy day, the more depleted your willpower and self control will be as the day wears on. So think about how you can incorporate small steps to your goal in your daily life so they'll be automatic and require little or no
decision effort. Making tough decisions related to your resolution early in the day, for example, get your workout in earlier pay bills and handle finances before you leave work could help enshare a successful outcome. Today's episode was written by Maria Tria Marchi and produced by Tristan McNeil and Tyler Clang. For more on this months of other timely topics, visit how Stuff works dot com. If you've celebrated or are celebrating a holiday right now, I hope it's a happy one.
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