Resolute About Your Resolutions: How to Stick with Your Goals Past January.

Those damn New Year's resolutions, am I right? We all make them with the best of intentions, but by February, most of us have fallen off the wagon. But what if I told you that there's a scientific way to make sure you stick to your goals this year?

It’s easier said than done, but the science is relatively simple. The key to sustaining a goal is to start small and build momentum (Huberman, 2017). It's about making progress, not perfection.

Think about it like this: when you set a goal to run a marathon, you don't just wake up one day and run 26.2 miles. You start by running a mile, then two, then three. You build up your stamina and your confidence, and before you know it, you're ready to tackle the big goal.

The same goes for any goal, whether it's a fitness goal, a career goal, or a personal goal. Start small and build momentum. 

Of course, the more complicated issue is how to do that. Here are three action steps you can take on your path to sustaining your goals for 2023 and beyond:

1. Break your goal down into smaller, manageable steps. Instead of trying to change everything at once, focus on making small, incremental changes. For example, if your goal is to exercise more, start by committing to a 10-minute walk every day, and gradually increase the time and intensity.

2. Make it a habit. Habits are powerful because they don't rely on motivation or willpower. They become automatic. So, find ways to make your goal a habit. For example, if your goal is to eat healthier, make a plan to buy groceries and prepare meals in advance.

3. Celebrate your progress. When you make progress towards your goal, celebrate it! Whether it's a small victory or a big accomplishment, take the time to acknowledge your hard work and give yourself a pat on the back.

It's important to remember that progress, not perfection, is key when it comes to sticking to your goals. By starting small, building momentum, and making it a habit, you can make sure you don't fall off the new year's resolution wagon this year. 

As always, here’s to your journey toward antifragility,

Nick & Adam

References:

Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Penguin.

Fogg, B. J. (2019). Tiny habits: The small changes that change everything. Eamon Dolan Books.

Hanson, R. (2016). Hardwiring happiness: The new brain science of contentment, calm, and confidence. Harmony.

Huberman, L. (2017). Huberman Lab. [Podcast]. Retrieved from https://hubermanlab.stanford.edu/science-sustaining-goals/