3 Secrets that will Extend New Year's Resolution Success


It has been a month since the calendar switched to 2017, and right about now is the time when many people who made those wonderful New Year’s Resolutions start to fall off from what they had wanted and intended to do this upcoming year. There are a number of reasons why this occurs, but there are also a number of things you can do to stay on track. Here are a few tips to ensure this year’s resolution sticks beyond the first month or two of 2017.

Tip #1: Don’t put too much on your plate

I see this all the time. One year ends and another begins and all of sudden this is the only time of year people feel they can think about what they want to change or how they would like to grow. This emphasis on the New Year being synonymous with big change can cause many people to put too much on their plate at one time. It is important to have goals and a desire to change things, and the New Year is a good time to reflect, but growth is a process.

While you may want to change a few things over the next year, start one at a time. If your goal is to get to the gym four times a week and eat healthier this year, first try to get to the gym 4 times a week for a month or two. Let it become a habit before you add something else. Once you feel getting to the gym is more of a habit than a chore, start making changes to your nutrition.

Tip #2: Don’t bite off more than you can chew

Much in line with the first tip, be realistic about how much change you can implement but don’t forget that your goals should be as realistic as your expectations. If you try to change too much too quickly you will fail. If your objective is to go to the gym five times a week for an hour after you have been avoiding your gym for the last decade, there is a good chance your commitment to this resolution with end before your 30-day trial does.

Instead, begin your journey to change with the intention of progressing in stages. If your gym attendance goal is first set at three times a week in January, then four times a week in February, then five times a week by March you are much more likely to maintain the five times a week for a longer period of time, then just jumping right into it.

When I have my clients start to meditate for the first time, I don’t have them start off with 20 minutes. They would never do it. I have them start with five minutes sessions with the target of practicing five times a week. With time, when they make that a habit, we start to increase the time.

Tip #3: Make your resolutions habits

When you start something new it requires a good deal of willpower. When you are first trying to go to the gym it takes effort, and if that effort and self-discipline is not changed into a habit within the first month or two, then you will stop. We only have so much resolve.

Think of the habits you have - both good and bad - and how easy it is to do them when you're on autopilot. Now think go trying to do something that is not a habit. It takes a whole lot more effort. One of the reasons I start my clients off with five minutes of meditation is that I want them to create a habit around finding the time to sit and meditate. Once they do, increasing their focused time is easy.


Kate Allgood, founder of Quantum Performance, is a sports psychology coach and the author of the #1 Amazon Bestseller Get Into the Zone: The Essential Guide to High Performance Through Mental Training. She has a BS in psychology from Brock University and a dual masters in general and sport psychology, with a concentration in family psychology, from Capella University. Allgood has been excelling at hockey since she was 6-years-old, was pegged as a potential candidate for the 2010 Winter Olympics, and was even recognized as one of the best female athletes in Canada where she was born. Kateʼs approach as a sports psychology coach comes from a combination of her experience as an elite athlete and different techniques that utilize her certifications in Muscle Activation Techniques (MAT), TAIS Testing, and sports hypnosis. Allgoodʼs passion is helping athletesenhance their mental skills and focus to achieve peak performances. Clients have included professional, semi-professional, high school, collegiate athletes, fitness enthusiasts, as well as Navy Seals.