Just like that we’re a week into the new year. What does this look like for you? How are those famed new year’s resolutions coming along? This can be make or break time for many, the slips ups are already happening- missing workouts, avoiding self-set tasks, and general procrastination when we assured ourselves this year would be different. Don’t worry. You’re human. But don’t give up! Reset and follow a few of these proven tips to get back on track and stay the course.

Write. It. Down.

Sure, you think you know what your goals or resolutions are, and you can spout them off if anyone asks, but what’s keeping them in the forefront of your mind? The simple act of writing them down firstly defines the goal, and also prompts you to take action. Don’t just write them down once, write them down every single day! Dr. Gail Matthews, a professor of psychology at Dominican University discovered that people who write down their goals are 42% more likely to achieve them. It is a constant, powerful reminder of where to put your focus.

Schedule

When you break down your goals into manageable chunks there will no doubt be a clear process to reach success. Plan out your month, use those calendar apps, a diary, wall planner, or whatever reminds you of what you need to be doing and when you need to be doing it. You’re 2-3 times more likely to achieve your goal if you schedule when and where you’ll take action. It’s also good to have a contingency plan if things go awry and you can’t meet your commitment. Then all is not lost and the urge to give up completely doesn’t strike at the first sign of a hurdle.

Accountability Appointments

Enlist support from either a professional or a buddy with regular check ins. For example, if you have a weekly phone call with your mother, make updating her on your progress a non-negotiable. Even if the news is that you’ve slipped off the wagon, talking it through could be just what you need to stop beating yourself up and get you through the more challenging times.

Make Notes

 A fun way to keep your goals visible is to carry a notebook or journal where you can regularly jot down thoughts, progress, and your motivation to achieve your goals. You can fill it with photos and pictures too – whatever spurs you on.

Treat Yourself

The road to success can be a long one so it’s important to establish significant milestones along the way. Define what these milestones will be, and how you can reward yourself at each one. It can be anything that makes you happy and encourages you to put in the effort to keep going, just as long as it doesn’t put your actual goal in danger (e.g. a fitness win may not be best rewarded with a blow-out meal!).

Most of all don’t forget perfection is unattainable. Don’t get frustrated if you’re struggling, and if you slip up no matter, just start again with small steps. Happy 2020, may it be your most successful year yet!