How to Make New Year’s Resolutions Actually Work

Fifteen year old Billy told his parents that his New Year’s Resolution for 2014 would be to get straight A’s this year in school to better his chances for college admission. Up to this point, Billy had historically struggled in school given some mild learning differences and a diagnosis of Attention Deficit Hyperactivity Disorder, both of which he had received assistance in managing. Billy’s wish to elevate his grades is based on the reality of college admission competition and also in service of wanting to please his parents and raise his own self-esteem. Despite his encouraging statement to his parents, both his mother and father were concerned that Billy set his expectations too high given his natural attributes. In particular, his father was concerned that Billy was going to set himself up for a let down.

This type of circumstance is very common when both children and adults alike set New Year’s Resolutions. In many cases, individuals have had particular struggles over the previous year or years which they decide they want to conquer. They therefore set out personal expectations for the upcoming year hoping that the particular struggle will be conquered once and for all. Unfortunately, many of the sought after goals are either too high or unrealistic to reach which then result in a personal failure for the individual causing lower self-esteem and a sense of failure. We see this quite often in weight loss or smoking cessation programs. Once an individual witnesses personal failure, they will be less likely to seek that particular goal in the future and subsequently feel like a failure for not being able to reach their goal.

There are four basic reasons why many New Year’s Resolutions fail. First, as mentioned earlier, the goal is either too high or unrealistic. When an individual decides on a resolution, it is essential that it is a reasonable achievement that can be reached without over-suffering. Second, failing to have a plan on “how to” reach the resolution will commonly result in failure. Billy’s decision to get straight A’s was made without him having a concrete plan on how he was going to achieve this goal. Third, having some personal rewards along the way towards the ultimate goal is essential. For most individuals, children and adults alike, a final goal at the end of the tunnel often times feels too far away and small rewards along the way help maintain motivation to continue.  Lastly, the final reason why many resolutions fail is due to a lack of follow through. Insight and thinking are essential in planning for a goal or a change, but action MUST also follow and in many cases, this is where goals fail to become reached.

This is due to the establishment of habits which are difficult to break even if they are maladaptive – in order to break any unwanted habit, the individual must first decide they are going to break it, understand why it developed in the first place, establish some goals, determine a reasonable plan, follow through even if it does not initially feel natural, and have rewards along the way and at the end. Over time, the new habit will replace the old one and a new sense of esteem will develop and will be the ultimate condition that keeps the resolution in place. People who follow this type of protocol tend to reach their resolution and keep the newfound trait in place. Compliance however is necessary and the hardest part.

Key Points:
1. Resolutions must be realistic and attainable
2. Have a concrete plan on how to reach them
3. Establish mini rewards along the way
4. Follow through – habits are hard to break
5. Better esteem keeps the resolution intact

You can contact Dr. Kanner through his website at www.drkeithpersonalcoach.com.

Dr. Keith Kanner
Certified Life, Wellness, & Performance Coach
Co-Host Better Lives Show
Union Tribune Television – San Diego
______________________________________________________________

Dr. Kanner is a C.C.F. Certified and USPTA Personal Coach. He works with children, teenagers, adults, and entire families. With over two decades of working as a Clinical Psychologist and Psychoanalyst, as well as playing and coaching competitive sports, he incorporates his knowledge in his coaching of others. In addition, Dr. Kanner is married and the father of five and has overcome his own personal challenges which helps him better relate to his clients. Dr. Kanner additionally spent over 10 years in the media hosting both television and radio shows about parenting and coaching and served as a Mental Health Expert for NBC, Fox, KUSI, UTTV, and Extra TV. He is also the author of the award-winning book, Your Family Matters: Solutions to Common Parental Dilemmas, which helps guide parents through the most difficult phases of parenting.