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Tips for keeping your New Year Resolution(s) Sources: Dr. Wallin, a clinical psychologist in Camp Hill, PA and Joel Schwarz, author of How to keep up with.

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Presentation on theme: "Tips for keeping your New Year Resolution(s) Sources: Dr. Wallin, a clinical psychologist in Camp Hill, PA and Joel Schwarz, author of How to keep up with."— Presentation transcript:

1 Tips for keeping your New Year Resolution(s) Sources: Dr. Wallin, a clinical psychologist in Camp Hill, PA and Joel Schwarz, author of How to keep up with those New Year's resolutions, researchers find commitment is the secret of success. to keep up with those New Year's resolutions, researchers find commitment is the secret of success

2 Set realistic goals Habits and behaviors that are changed gradually have a greater chance of success. Plan ahead Decide how you will deal with the temptation to skip that class or have one more of whatever you gave up. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your bad habit affects you and those you care about.

3 Make tasks non-negotiable People who are most successful at implementing such changes are those who make their tasks non-negotiable. For example, if you debate with yourself at 5:30 a.m. whether you feel like getting up to exercise, you will probably opt for staying in bed for another half hour. But if getting up for exercise is no more negotiable than getting up for work, then you'll do it regardless of how you feel about it. The same goes for organizing your resolution! Track your progress Keep track of each small success you make toward reaching your larger goal. Short- term goals are easier to keep, and small accomplishments will help keep you motivated

4 Reward yourself This doesn't mean that you can eat an entire box of chocolates if your resolution is to diet. Instead, celebrate your success by treating yourself to something that you enjoy that does not contradict your resolution. Allow for imperfection No one is exactly on target all the time. In fact you should expect to falter every now and then. If you give in to temptation, do not use this as an excuse to abandon the whole program. Learn from your mistake and move on.

5 Dont beat yourself up Obsessing over the occasional slip won't help you achieve your goal. Do the best you can each and every day, and take each day one at a time. Stick to it Experts say it takes about 21 days for a new activity, such as exercising, to become a habit, and 6 months for it to become part of your personality. Your new healthful habits will become second-nature in no time.

6 Do it NOW! If you're waiting for a more convenient time to begin behavioral change, it won't happen. It's almost never convenient to change ingrained habits. Now is just as convenient as any time. If you begin now rather than later, you'll have a jump on a more satisfying future. Make a pro-con list It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.

7 Submitted by: Will M. Resident Assistant at University of Dayton


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