It’s January, and no doubt “resolutions” are on people’s minds. And why shouldn’t they be – what greater way to start off the year than to commit to do something to improve yourself?

If you have successfully implemented and sustained your resolutions in the past – congratulations, because you are among the few! According to U.S. News & World Report, 80% of New Year’s resolutions fail by the end of February.

Yikes.

Now, I think we can agree that there are a significant number of flimsy resolutions falling into that 80% failure rate. How many times have you heard people proclaim these popular standbys?

• • I’m going to get healthy!
  • I’m going to lose weight!
  • I’m going to get organized!
  • I’m going to exercise more!

Yup, I may have just called your resolution “flimsy”, but before you get too offended, let me explain!

I decided to look up the definition of the word “resolution”, and see what perspective it can offer. Here are some of the Merriam-Webster definitions that caught my eye.

• • A measure of the sharpness of an image
  • The act of answering : SOLVING
  • Analyzing a complex notion into simpler ones

It’s clear that resolutions are more than a vague promise – what are we missing?

First, we need clarity. We can’t reach our goals unless we have a sharp image of where we want to go, and more importantly who we want to be. Without a clear vision of what success looks like, we can’t execute a plan to achieve it. How will you know when you are healthy? How will you know you’ve lost the right amount of weight? What will indicate that you are organized? How will you know that your exercise goals have been reached?

Next, move on to solutions. We want to make a change because we are not satisfied with the current state. Are we answering the questions that will help us find our unique path to success? Often we skip this process and jump in because we are excited to get started! But, we haven’t figured out the right actions that will work for us.

Last, but definitely not least, simplify. We tend to make resolutions that sound simple enough, but are actually quite complex. They need further analysis to define exactly what we need to do to achieve the outcomes we desire. We underestimate what’s involved and try to tackle too much at once. Instead, we should break big aspirations down into manageable goals.

Reinforce those rickety resolutions!

How can we turn “get healthy” into a more meaningful resolution with a higher success rate? First, find clarity. If you were able to waive a magic wand to become healthy, how would you feel? What would you see when you looked in the mirror? What would be possible in your life? Think about being healthy as if you are already where you want to be, paying no mind to how you got there (for now).

Clarity: I have enough energy to get me through the day without needing a nap, caffeine or sugar to pick me up. I am able to move freely, without pain and take part in activities that bring me joy. I am free of headaches and digestive discomfort. My doctor looks at my vitals and my lab results and smiles. 

Having this vision helps you solve for how to move closer to your desired state of health. What would need to change? There are many behaviors that impact our health. The broader the vision you start with, the more important this step is. Take your time to determine the behaviors that will become part of the solution. I like lists of three. They are simple, logical and effective. What top three actions would be most impactful?

Solutions: I will get healthy if I… 

1. 1. Get better sleep
   2. Clean up my diet
   3. Improve my flexibility

This resolution is sturdier already, but still needs to be simplified. Let’s use the rule of three again. What are three things you could do to get better sleep? To clean up your diet? To improve your flexibility?

Simplify: I will get better sleep by…

1. 1. Going to bed earlier
   2. Turning off electronics before bed
   3. Stopping eating close to bedtime

Viewing your resolution through these lenses (clarity, solutions and simplicity) is essential. It allows you to hone in on the actions that will move you toward the outcomes you want. You may realize that one of the solutions is clearly more important than the rest. If so, turn it into a resolution of its own. That “aha” could be the difference between a failed lofty commitment and a successful right-sized promise to yourself.

Drill down even further. 

Losing weight, exercising more, and even getting more organized can fall under the “get healthy” umbrella. Follow the same examination process for those sub-categories as well. There is ample opportunity to sharpen your resolutions and make them more powerful.

Clarity: I’ve lost weight. I feel light and happy knowing that my body is at a weight that supports my cardiovascular and metabolic health. I am comfortable in my clothes and feel confident. I am able to be more active with my family. I feel proud when my friends notice that I look slimmer and healthier.

Solutions: I will lose weight if I…

1. 1. Cut back on sugar
   2. Eat more vegetables
   3. Walk more

Simplify: I will cut back on sugar by…

1. 1. Keeping less sugar in the house
   2. Developing strategies to manage cravings
   3. Identifying hidden sugars in foods

Effective resolutions meet you where you are right now. 

Be honest, patient and kind with yourself. It’s OK to feel unready to make changes that you know you should be making. This is not failure – it is invaluable awareness. Gathering information, guidance or other support can be the key to being ready to take action.

Let’s say your doctor tells you that you need to exercise more. You tell yourself, “I will exercise more”. Yet, you’ve never exercised, you don’t think you’d enjoy it, you don’t think you feel that bad, and you really don’t know where to start. Are you going to exercise more? Probably not.

Maybe your resolution needs to be “I will learn about the benefits of exercise”. Apply the clarity, solutions and simplicity approach to that intention. You will develop a resolution that matches your readiness for change.

Get SMARTer! 

You may have heard of the acronym SMART with respect to goal setting before. Quite honestly, I cringed every time it came across my desk in my corporate life – goal setting time… ugh! But, using it as a tool to improve myself versus my company’s bottom line is much more appealing.

After getting clarity on our “getting healthy” resolution example, we broke it down into three big (likely longer term) solutions. 1) get better sleep 2) clean up diet and 3) improve flexibility. From there, we simplified the sleep solution into three (likely short term) goals.

Here’s an example of how the goal to “go to bed earlier” might flow through the SMART model.

Specific – How will I go to bed earlier?

• • • I will move my bedtime up by 15 minutes each week for four weeks, to reach my goal of going to sleep by 10:30 pm.
    • I will set an alarm on my phone an hour before my bedtime, reminding me to start getting ready for bed in the next 30 minutes.

Measurable – How will I know when I am successful?

• • • I will be successful if I am going to bed at least 5 out of 7 nights by 10:30 pm
    • I will track my bedtime using an app on my phone

Achievable – Is this goal challenging but possible? Think about whether you are gently pushing your limits and encouraging improvement and growth.

• • • I am making this goal achievable by moving my bedtime up by 15 minutes per week, rather than by a full hour right off the bat. Also, my definition of success doesn’t require perfection.

Relevant – How does this goal support your values and vision?

• • • I value my health and wellness and the ability to have enough energy to do the things that I enjoy. Adequate sleep is essential to achieving my vision of my best self.

Time-bound – What is a reasonable time frame (specific start and end date) to achieve this goal?

• • • I will start implementing my plan on January first. By February first, I will reach my goal of going to bed earlier (by 10:30 pm) on a consistent basis.

When you design your goals using the SMART framework, you create a concrete plan that sets you up for success.

You are resolution ready!

Well, almost – I’ve given you guidelines and examples of how to build a strong resolution. But before you begin, be sure to pause and appreciate yourself just as you are. Self-compassion fuels behavior change. 

If you hit some bumps in the road, don’t get discouraged. Take a step back and see what you can learn from your experience. Adjust your plan if you need to. Every day is another opportunity for progress.