A resolution, whether it’s made at the New Year or any other time, is a fragile thing. It can get swamped by other priorities, be badly chosen and never bloom, die stunted from being planted with too many other resolutions, wither from inattention, or fail to thrive in any number of other ways. But even if we’ve chosen our goals wisely and pursue them relentlessly, there’s one necessity that can make or break us: certainty about exactly what we’re doing.

I’m running into this problem at the moment with eating habits. I’m training for a half marathon in the Spring, my first, and at the same time I want to eat lower on the food chain so as to fight climate change. I also want to manage my cholesterol better, since I have a genetic predisposition to cholesterol problems, but there are at least two major schools of thought on how to do that, and they’re completely opposed to each other. So do I want to eat better in the New Year? Absolutely: that’s a very important priority for me. Do I know exactly how I want to eat better? Well, uh …

It probably seems obvious that I need to understand exactly how I want to be eating before I can follow through, but the truth is that the traditional way of setting goals or resolutions skips this essential step entirely: we resolve to lose weight or to be more organized, to have more time with family or to increase our productivity–but the truth is, none of these are really resolutions or goals. They’re wishes, aspirations, the ways we’d like to see things turn out. They’re important to think about, of course, but in order to be successful we have to know what exactly we plan to do. Track calories every day for six months at MyFitnessPal.com and go to the gym at least three times a week come Hell or high water? Plan a family activity every weekend? Spend ten minutes every workday morning to organize tasks? Those are goals. Those are resolutions.

I’ll point a couple of things out about those examples: first, each one of them is quantifiable. You don’t have to guess whether or not you’re on track with goals like those. Second, they’re focused on what we do, not on what we want to have happen. We can largely control what we do; what happens then is a lot less under our direction.

If you’re working on a resolution for the coming year, good luck! You can find more articles on the subject at http://www.lucreid.com/?tag=new-years-resolutions.

Photo by norsez

Jason Shen has an interesting blog I discovered only very recently. Entitled “The Art of A**-Kicking,” Shen’s blog focuses on “starting things, conquering fear and kicking a** in work and life.” In late 2010, Shen posted an article on New Year’s Resolutions that I highly recommend: “How to Set Great New Year’s Resolutions (Backed by Scientific Research!)”

I’ve written about New Year’s Resolutions before (for instance, see “Should You Make a New Year’s Resolution?“, “Why New Year’s Is Such a Good Time to Make a Resolution” and “Taking Stock for a New Year’s Resolution“), and you’ll find a lot of common ground between my posts and Shen’s. What struck me most about Shen’s article, though, is his emphasis on making resolutions about the way you feel. This fits with much of what I know about how people successfully change their behavior, and it struck me as an unusually useful way to come up with a resolution.

Most resolutions seem to be about achieving some external result: losing weight, quitting smoking … that kind of thing. The examples Shen gives, on the other hand, are about changing how we feel about some significant part of our lives. They raise the question “What can I do to feel happier?” or “What would make my lifestyle feel more healthy?” By focusing on how the resolution makes us feel, we get two special advantages: first, we’re focusing on the process instead of the outcome, which tends to be a more motivating approach for a variety of reasons. Second, we’re making a special point of ensuring that the actions we’re taking make us feel the way we want to feel, and that good feeling motivates us to keep pushing ahead.

Examples of result goals and feeling goals
An example: let’s say my resolution is to lose weight; it’s 3 weeks in; and I’ve lost 1.5 pounds after upping my exercise and eating a little better. That’s not bad, but it’s not very inspiring: it doesn’t really feel like I’m succeeding, just maybe sort of a little on the road to succeeding. I’m putting all my enthusiasm into the idea that some time in the future, I will have achieved something big. In the mean time, which could be a very long time, I don’t have much good news to announce.

If instead, though, my resolution is to feel more fit, then every time I complete an exercise session or choose the better food option, I’ve succeeded. It’s not a big success, but successes don’t have to be big to feel good, and anything that makes us feel good is much more motivating than something that makes us feel like a disappointment, or at best a potential someday-success.

Not affirming affirmations
As much as I like Shen’s post, I had some comments to add for my readers here on a couple of thing he mentions. One is his recommendation of affirmations, which from what I’ve seen of the research are often counter-productive. One problem is that they risk creating broken ideas, and even though an affirmation may create an upbeat falsehood (“I look great and am easy to get along with!”) it’s still a falsehood and has all of the drawbacks a falsehood usually has when we treat it in our own minds as truth.

What’s a “goal,” exactly?
I also find Shen’s distinction between “goals” and “resolutions” potentially confusing, depending on how you think about the words. He defines goals as “external targets that rely substantially on things outside of your immediate control” and talks about “resolutions” as being largely within your control. For what he calls “goals” I tend to use words like “aspirations,” and what he calls “resolutions” I and many other people interested in motivation often refer to as “goals,” for instance in the posts “One Good Way to Judge Goals: S.M.A.R.T.” and “What Kinds of Goals Really Work?” With that said, a lot of people use the word “goals” to mean exactly what he describes, too, and I think the way he talks about using the words makes plenty of sense; it’s different from how the word is used in here and some other places.

Both of us, however, are trying to point out an important distinction that the English-speaking world doesn’t usually make, that of  whether we’re talking about something that we can affect ourselves (like finishing a project) instead of something that to a large extent is outside of our control (like getting a promotion).

One thing at a time
Finally, Shen recommends keeping your goals to no more than 2 or 3 at a time. I haven’t yet come across research to shed more light on the question, but my experience and my inference from some of the literature is that adding only one new goal at a time is generally the way to go. Once you’re well on your way with that one, adding another works much more comfortably. The danger of adding too many at once is that of not having enough attention to spare to focus regularly on any of the goals, so they all fail.

The exception to this would be very simple goals, like drinking more water or making the bed in the morning. It appears that we can tackle several small changes more or less at the same time and still see success.

Photo by pennstatelive

In two recent articles, “Should You Make a New Year’s Resolution?” and “Why New Year’s Is Such a Good Time to Make a Resolution,” I’ve been looking at the idea of making or not making a New Years resolutions. In this article, I suggest a method for taking stock of life as a whole and coming out of the process with the single most useful resolution for contributing to happiness and success in the coming year.

1. The first step is to inventory all possible goals through brainstorming, either on a computer or a pad of paper. It’s worth thinking about this in at least 2 or 3 sessions over several days, even if it’s only a few minutes at a time. These goals do not have to be your best, most selfless, or most meaningful ones: the idea is to simply get everything out of your head and down on paper. These can include everything from “Finally replace that taped-up basement window” to “Earn my PhD in Economics” to “Become a better parent.” They can be general or specific, short or long-term, selfish or altruistic, important or trivial. Goals that might not seem like the best idea at first blush might look better on closer examination, or might inspire or transform into more perfect goals.
2. When your list is done, go through it and circle all of the goals that would make a major positive difference in your life.
3. Cross out or rewrite any circled goals that are not in your direct power, that are not meaningful to you personally, that are far off in the future, that can’t be tracked as you try to reach them, or that otherwise would not be feasible for you to accomplish. For instance, you might change “write a bestselling novel” to “write at least 2,000 words a week this year.”
4. Write down each goal on a separate piece of paper or as a separate heading in a word processing document. Then, spend a few minutes to write out each of the following things for each goal:
   • Any advantages you have in accomplishing that goal.
   • Any new advantages you could create (for instance, by joining a group to get extra support or by learning a new skill)
   • Your reasons for caring about that goal
   • What it would be like to accomplish it or to make real progress. 
   • Reservations, obstacles, and concerns
5. It may also help to think about each possible goal and determine whether it’s something that you could accomplish entirely in the coming year or something longer-term. If longer term, is there a waystation you can shoot for instead? For example, if your goal is to build your own house, waystations might include completing a course in carpentry, saving enough money to finance the project, or completing the design and estimates.

After looking at each goal in this way, you may have one stand-out winner. If not, compare two goals at a time and choose out of each pair; this is much less overwhelming than trying to compare everything to everything else and makes it possible to focus on contrasting the very specific advantages of each, ending up with one winner at the end.

Once you have chosen a goal, it then needs to be changed into a resolution (if it isn’t already). A goal is usually a desired outcome, but a resolution is a specific plan for what you’ll do, along with a way to measure how well you’re doing.

Lastly, it’s important to look at the other goals you haven’t picked and make your peace with not focusing on them at the moment. While it’s certainly possible to take some steps toward various goals at the same time, making a major life change takes so much time and attention that making a real attempt at achieving multiple life goals at once is very likely to result in failure of both goals. Letting go of a feeling of responsibility for completely addressing everything you want to change in your life at once is both freeing and practical, and allows you to focus effectively on your own goal. The goals you’re not addressing now are not goals you’re letting go of; they’re just goals for the future … goals you might be able to attack next year, by which time perhaps you’ll have made real progress on the goal you’re choosing now.

Following up on two recent articles about New Year’s resolutions, “Should You Make a New Year’s Resolution?” and “Why New Year’s Is Such a Good Time to Make a Resolution,” today’s article takes a quick look at the kinds of goals that make good resolutions.

S.M.A.R.T.
The summer before last I posted “One Good Way to Judge Goals: S.M.A.R.T.,” which lays out some advice about goal-choosing from a personal development site called Mindtools. Mindtools offers a set of very constructive ideas in recommending that we choose a goal that is “S.M.A.R.T.”: Specific, Measurable, Attainable, Relevant, and Timebound. To put it another way, they suggest that we should choose one particular goal rather than a general area of improvement, that we find a way of telling as we go exactly what kind of progress we’re making, that our goals are realistically possible, that they really matters to us, and that they can be accomplished in a specific period of time.

Beyond S.M.A.R.T.
There’s a lot of useful material in this approach, but there are also a couple of things to be cautious about. For instance, make sure what you’re measuring to make the goal measurable is something that truly reflects your goal. It’s sometimes easy to measure something that’s easy to track but that doesn’t really show how you’re doing. For a popular example, see “Why Weighing In Is a Poor Way to Measure Progress.”

Second, you will probably be best served by a goal for your own behavior instead of a goal for results you want to get, because you can’t always control results, but you do always have influence over your behavior. Focusing on results rather than the process you want to follow to get those results can make it harder to figure out what to do and can sap enthusiasm when the results are affected by things outside your control.

Napkin by jonny goldstein

In many past and contemporary world cultures, the beginning of a new year has been a time to repent old mistakes, reflect on choices, and aspire to better things in future. Our own tradition of New Year’s resolutions reflects this. Unfortunately, our tradition of failing to meet our New Year’s Resolutions is almost as strong as our tradition of making them. Why?

There are 4 key problems with the way New Year’s resolutions are usually made. Avoiding these problems can transform what might otherwise be nothing more than a well-intentioned gesture into a personal victory.

1. Only make a New Year’s Resolution if you’re not in the middle of another life change
If you’re already working on fixing your financial habits, don’t try to take on weight loss or learning French or organizing your files at the same time. Every change in habits or substantial project requires attention and focus. Trying to spread that attention and focus too widely typically brings all of the efforts down, because in this situation, there’s not enough brain time to fully support any one of them.

2. Make only one New Year’s Resolution
This is another part of making sure you can focus your attention: to make real progress, hold yourself to one new goal at a time.

3. Plan immediate steps, not just long-term ideals
While it’s important to understand your ultimate goal, it’s also important to define what your first steps will be toward achieving it. A goal of “Write a novel” or “expand sales into the northwestern states” is so large and complex that thinking about trying to achieve it directly is overwhelming and tends to sap motivation. It’s much more effective to focus on what the very first steps to achieving the goal might be, like choosing a novel premise from a list of book ideas or researching demographics for target markets.

4. Set aside a regular time to refocus and do feedback
Any attempted change in habits or push to accomplish a project will falter and fail unless your attention is brought back to it on a regular basis. With some projects and responsibilities, like taking care of a baby, you’re naturally prodded to not forget. On most, though, keeping attention focused means setting aside time–preferably at least a couple of times a week–to review progress so far and plan ways to stay on track and improve.

Our New Year’s Resolutions are traditionally made regardless of what else we’re doing in our lives, in bunches, with only large goals in mind, and without specific plans for follow-through. By bucking this trend and carefully nurturing one new goal at a time with specific, short-term steps and regular feedback, we can participate in the tradition of making New Year’s resolutions without participating in the tradition of  failing to keep them.

Photo by hebedesign