Why 80% of New Year’s Resolutions Fail and How to Avoid It?

It’s that time of the year again. The time when we reflect on the past year and make plans for the new one. The time when we set our New Year’s resolutions.

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But how many of us actually keep them?

According to a study by the University of Scranton, only 20% of people who make New Year’s resolutions actually stick to them. That means 80% of us fail to achieve our goals, often within the first few weeks of the year.

Why is that? And how can we change it?

How many times have you made a New Year’s resolution, only to break it soon after? How many times have you promised yourself to change something in your life, only to fall back into old habits? If you’re like most people, the answer is probably ‘too many’. But it doesn’t have to be that way.

As Benjamin Franklin once said, “Without continual growth and progress, such words as improvement, achievement, and success have no meaning”. But how can we grow and progress if we can’t keep our New Year’s resolutions?

I used to be one of those people who made New Year’s resolutions every year, only to give up on them by February. I wanted to lose weight, save money, learn a new skill, but I never followed through. I felt frustrated and disappointed with myself. Then, I discovered a simple technique that changed everything. It’s called SMART goals, and it helped me achieve more than I ever thought possible.

In this article, I’ll reveal the secret to making and keeping your New Yea’s resolutions: SMART goals.

1. What are SMART goals and why are they important?

SMART goals are a type of goal-setting technique that helps you to create clear and realistic goals. SMART is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Timely. These are the criteria that make a goal effective and achievable. Let’s look at each of them in more detail:

– Specific: A specific goal has a clear and concrete outcome. It answers the questions of who, what, where, when, why, and how. For example, instead of saying “I want to exercise more”, say “I want to exercise three times a week for 30 minutes each time”.

– Measurable: A measurable goal has a way to track and evaluate your progress. It answers the question of how much, how many, or how often. For example, instead of saying “I want to eat better”, say “I want to eat five servings of fruits and vegetables every day”.

– Attainable: An attainable goal is realistic and achievable. It answers the question of whether you have the resources, skills, and motivation to reach it. For example, instead of saying “I want to lose 50 pounds in a month”, say “I want to lose 10 pounds in three months”.

– Relevant: A relevant goal is meaningful and important to you. It answers the question of whether it aligns with your values, interests, and long-term vision. For example, instead of saying “I want to learn a new language”, say “I want to learn Spanish because I want to travel to Spain next year”.

– Timely: A timely goal has a deadline or a timeframe. It answers the question of when you will start, finish, or review it. For example, instead of saying “I want to save more money”, say “I want to save $5,000 by the end of the year”.

SMART goals are important because they help you to focus on what you want to achieve, how you will achieve it, and when you will achieve it. They also help you to stay motivated, organized, and accountable. By using SMART goals, you can increase your chances of success and satisfaction with your resolutions.

2. Which is the best example of a SMART goal?

Below are some sample examples, you can refer here for further reference:

– Personal: I want to lose 10 pounds in 3 months by following a healthy diet and exercising for 30 minutes every day. This goal is specific (10 pounds), measurable (weight scale), achievable (reasonable amount and time frame), relevant (improves health and well-being), and time-bound (3 months).

– Professional: I want to get promoted to a senior manager position in 2 years by completing the required training courses, taking on more leadership responsibilities, and exceeding my performance targets. This goal is specific (senior manager position), measurable (training courses, responsibilities, targets), achievable (based on skills and experience), relevant (advances career and income), and time-bound (2 years)

– Financial: I want to save $5,000 in 6 months by setting aside 10% of my income every month, cutting down on unnecessary expenses, and investing in a high-interest savings account. This goal is specific ($5,000), measurable (income, expenses, savings account), achievable (based on budget and income), relevant (improves financial security and freedom), and time-bound (6 months).

– Health: I want to lower my blood pressure to a normal range in 4 months by reducing my salt intake, quitting smoking, and managing my stress levels. This goal is specific (blood pressure), measurable (blood pressure monitor, salt intake, smoking status, stress levels), achievable (based on lifestyle changes and medical advice), relevant (prevents health complications and risks), and time-bound (4 months).

– Education: I want to earn an A grade in my calculus course by studying for 2 hours every day, attending all the lectures and tutorials, and doing all the homework and practice problems. This goal is specific (A grade), measurable (study hours, attendance, homework, problems), achievable (based on ability and effort), relevant (enhances academic performance and knowledge), and time-bound (course duration).

I hope these examples help you to create your own SMART goals. Remember to make them specific, measurable, attainable, relevant, and time-bound. Good luck with your goal-setting!

3. How to create SMART goals for your New Year’s resolutions?

I understand you’re looking for a fresh perspective on setting New Year’s resolutions. Here’s an alternative approach that focuses on forming new habits and embracing change:

3.1. Habit Formation and Embracing Change.

– Identify Desired Changes: Instead of setting specific goals, think about the changes you want to see in your life. This could be anything from living a healthier lifestyle to learning a new skill.

– Form New Habits: Once you’ve identified these changes, think about the habits that could bring about these changes.

– Start Small: Big changes can often seem overwhelming, which can lead to giving up. Instead, start with small changes and gradually build up.

– Embrace Failure: Understand that change is a process and there will be setbacks. Instead of seeing these as failures, view them as opportunities to learn and adjust your approach.

– Regularly Review Progress: Regularly review your progress and celebrate your successes, no matter how small. This can help keep you motivated and committed to your new habits.

– Be Flexible: Be open to adjusting your habits or trying new ones if something isn’t working. Remember, the aim is positive change, not sticking rigidly to a set goal.

Remember, the key to this approach is patience and persistence. Change might not happen immediately, but with time and consistency, you can make significant progress towards your desired changes.

3.2. Yearly Themes and Aligned Actions.

– Choose a Theme: Instead of setting a specific goal, choose a theme for the year. This could be a word or phrase that represents what you want to focus on.

– Align Actions with the Theme: Once you’ve chosen your theme, align your actions with it. If your theme is “health”, you might choose to eat healthier, exercise more, or prioritize mental health.

– Reflect Regularly: Make time to reflect on your theme and how your actions are aligning with it. This can help you stay focused and make adjustments as needed.

– Be Open to Change: Your interpretation of your theme might change over the course of the year, and that’s okay. Be open to this evolution and let it guide your actions.

– Celebrate Progress: Celebrate the progress you make, no matter how small. This can help keep you motivated and make the process more enjoyable.

Remember, the focus of this approach is on overall growth and development in line with your chosen theme, rather than achieving specific, measurable goals. It allows for more flexibility and can be a less stressful way of approaching New Year’s resolutions.

4. How to track your progress with SMART goals?

Tracking your progress with SMART goals is a key step to ensure that you are moving towards your desired outcome and staying motivated along the way. Here are some tips on how to track your progress with SMART goals:

– Use a journal or a spreadsheet. You can use a simple tool like a pen and paper, or a digital tool like a spreadsheet or an app, to record your SMART goals and the actions you take to achieve them. You can also write down your thoughts, feelings, challenges, and achievements related to your goals. This will help you to monitor your progress, reflect on your performance, and identify areas for improvement. For example, you can use a format like this:

Date	Goal	Action	Result	Comment
1/1/2024	I want to exercise three times a week for 30 minutes each time at the gym	I went to the gym and did a cardio workout for 30 minutes	I felt energized and proud of myself	I need to buy new sneakers
1/3/2024	I want to exercise three times a week for 30 minutes each time at the gym	I went to the gym and did a strength training workout for 30 minutes	I felt sore and tired, but also strong	I need to drink more water

– Review your progress regularly. You should review your progress at least once a week, or more often if needed, to see how you are doing with your SMART goals. You can use the data and feedback from your journal or spreadsheet to evaluate your performance, celebrate your achievements, and adjust your actions if necessary. You can also use a rating system to measure your progress, such as a scale from 1 to 10, or a color code, such as green, yellow, and red. For example, you can use a format like this:

Week	Goal	Progress	Rating	Comment
1	I want to exercise three times a week for 30 minutes each time at the gym	I exercised three times for 30 minutes each time	10/10	I met my goal and felt great
2	I want to exercise three times a week for 30 minutes each time at the gym	I exercised two times for 30 minutes each time	7/10	I missed one session due to a family emergency
3	I want to exercise three times a week for 30 minutes each time at the gym	I exercised one time for 30 minutes	3/10	I was sick and couldn’t go to the gym

– Share your SMART goals. You can share your SMART goals with someone who can support you, such as a friend, a family member, a mentor, or a coach. You can update them on your progress, ask for feedback, and celebrate your achievements together. Sharing your SMART goals can also help you stay accountable, inspired, and focused. For example, you can use a format like this:

Date	Goal	Progress	Feedback	Comment
1/5/2024	I want to exercise three times a week for 30 minutes each time at the gym	I exercised three times for 30 minutes each time	My friend said I looked fit and happy	I thanked my friend for the compliment
1/7/2024	I want to exercise three times a week for 30 minutes each time at the gym	I exercised two times for 30 minutes each time	My coach said I needed to work on my form and technique	I asked my coach for some tips and exercises
1/9/2024	I want to exercise three times a week for 30 minutes each time at the gym	I exercised one time for 30 minutes	My family said they were proud of me for sticking to my goal	I told my family I appreciated their support

I hope these tips help you to track your progress with SMART goals. Remember to be consistent, honest, and positive with yourself and your goal. Good luck with your goal-setting!

5. What are some common obstacles and how to overcome them?

Some common obstacles that people face in life are:

– Fear: Fear is a natural and powerful emotion that can hold you back from pursuing your goals and dreams. Fear can manifest as anxiety, doubt, worry, or panic. To overcome fear, you need to face it and challenge it. You can do this by acknowledging your fears, identifying the worst-case scenarios, and taking small steps to overcome them. You can also use positive affirmations, visualization, and breathing techniques to calm yourself and boost your confidence. Remember, courage is not the absence of fear, but the ability to act despite it.

– Procrastination: Procrastination is the act of delaying or avoiding a task that you know you should do. Procrastination can result from a lack of motivation, a lack of clarity, a lack of discipline, or a fear of failure. To overcome procrastination, you need to set clear and realistic goals, break them down into manageable steps, and reward yourself for completing them. You can also use a timer, a calendar, or a to-do list to keep track of your progress and deadlines. Remember, the best time to start is now.

– Lack of resources: Lack of resources is the situation of not having enough money, time, skills, or support to achieve your goals. Lack of resources can make you feel frustrated, helpless, or hopeless. To overcome lack of resources, you need to be resourceful and creative. You can do this by seeking out opportunities, learning new skills, asking for help, or finding alternative solutions. You can also use a budget, a schedule, or a plan to optimize your resources and prioritize your needs. Remember, where there is a will, there is a way.

– Conflict: Conflict is the disagreement or clash between two or more parties over different interests, values, or opinions. Conflict can cause stress, anger, resentment, or violence. To overcome conflict, you need to be respectful and empathetic. You can do this by listening actively, communicating effectively, expressing your feelings, and seeking to understand the other party’s perspective. You can also use negotiation, compromise, or mediation to find a mutually beneficial solution. Remember, peace is better than war.

These are some of the common obstacles that people face in life, and some strategies to overcome them. However, every obstacle is unique and requires a different approach. The most important thing is to have a positive attitude, a growth mindset, and a willingness to learn from your challenges. Remember, obstacles are not barriers, but opportunities to grow and improve.

6. How do I celebrate my progress with SMART goals?

Celebrating your progress with SMART goals is a great way to stay motivated, reward yourself, and acknowledge your achievements. Here are some ways to celebrate your progress with SMART goals:

– Treat yourself and your team. You can reward yourself and your team with something that makes you happy and relaxed, such as a dinner party, a massage, a game night, or a new hobby. Make sure that your treat is aligned with your goal and does not undermine your efforts. For example, if your goal is to lose weight, don’t celebrate with a cake, but with a healthy smoothie or a new outfit.

– Create a project timeline with defined milestones. You can create a visual representation of your goal and the steps you need to take to achieve it, such as a calendar, a chart, or a board. You can mark each milestone with a different color or symbol, and celebrate each time you reach one. For example, if your goal is to run a 10K race, you can mark each week of training with a sticker, and celebrate each time you complete a longer distance or a faster time.

7. Which software supports SMART for users?

SMART is a framework for setting and achieving goals, often used in personal development, project management, and education. There are many software applications that support SMART for users, depending on their needs and preferences. Here are some examples:

– Lumio by SMART: This is a cloud-based software that allows teachers and students to create, share, and collaborate on interactive lessons and activities. It supports SMART by helping users set learning objectives, track progress, provide feedback, and align with curriculum standards.

– SMART TeamWorks: This is a software that enables teams to work together more effectively on projects and tasks. It supports SMART by helping users define project scope, assign roles and responsibilities, monitor milestones, and communicate results.

– Google Nest: This is a smart home device that allows users to control their home’s lighting, temperature, security, and entertainment systems using voice commands. It supports SMART by helping users customize their home environment, save energy, enhance security, and enjoy their leisure time.

– Cisco Smart Licensing Using Policy: This is a software that simplifies the management and usage of Cisco products and services. It supports SMART by helping users optimize their network performance, reduce costs, comply with regulations, and access new features.

8. What is the difference between achievable and realistic in SMART goals?

Achievable and realistic are two criteria of SMART goals, which stand for Specific, Measurable, Achievable, Realistic, and Timely. Achievable means that the goal is within your potential and not impossible to accomplish. Realistic means that the goal is within your reach and relevant to your life purpose.

A goal can be achievable, but not realistic, or realistic, but not achievable. A SMART goal should be both achievable and realistic, meaning that you have the ability, resources, and motivation to pursue it.

To illustrate the difference between them, let me give you some examples of goals that are either achievable, realistic, or both.

– Achievable but not realistic: I want to become a billionaire by the end of this year. This goal is technically achievable, as there are some people who have achieved this level of wealth in a short time. However, it is not realistic, as it is not relevant to my current situation, skills, or resources. It is also not aligned with my life purpose or values.

– Realistic but not achievable: I want to run a marathon in under two hours. This goal is realistic, as it is relevant to my interest in fitness and health. It is also aligned with my life purpose and values. However, it is not achievable, as it is beyond my physical potential and the current world record. It is also not measurable, as it does not specify a deadline or a way to track my progress.

– Achievable and realistic: I want to improve my coding skills by completing 10 projects in Python by the end of this month. This goal is both achievable and realistic, as it is within my potential and relevant to my career development. It is also specific, measurable, and time-bound, as it defines what I want to accomplish, how I will measure it, and when I will achieve it.

I hope these examples help you understand the difference between achievable and realistic in SMART goals. If you want to learn more about how to write SMART goals, you can check out on Internet.

9. Real life stories related to SMART.

I can tell you some real life stories related to SMART. SMART is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Timely. It is a technique for setting and achieving goals effectively. Here are some examples of people who used SMART goals to overcome challenges and achieve success:

9.1. Victoria’s Story.

Victoria’s life was a mess. She started drinking when she was 13 and soon got addicted to drugs. By 17, she had overdosed, been sexually assaulted twice, moved out of her family home, developed an eating disorder and tried to commit suicide. She realized that she needed to change her life, and she set a SMART goal to get sober and healthy. Her goal was:

– Specific: She wanted to stop drinking and using drugs, get therapy, and join a support group.

– Measurable: She would track her progress by counting the days of sobriety, attending regular sessions, and participating in meetings.

– Attainable: She knew that recovery was a long and hard process, but she was determined to make it.

– Relevant: She wanted to live a better life, heal from her trauma, and help others.

– Timely: She started right away and set a deadline of one year to complete her goal.

With the help of her SMART goal, Victoria was able to overcome her addiction, recover from her eating disorder, and graduate from high school. She is now a college student and a speaker who shares her story to inspire others.

9.2. Jack’s Story.

Jack had a rough childhood. His father was a horse trainer who dragged him from ranch to ranch, and his mother was an alcoholic who mistreated him. Jack dreamed of owning a horse ranch, but his teacher crushed his hopes and gave him an F on his paper. Jack refused to let go of his dream, and he set a SMART goal to achieve it. His goal was:

– Specific: He wanted to buy land, build a house, and train horses.

– Measurable: He would track his progress by saving money, drawing plans, and finding clients.

– Attainable: He knew that it would take a lot of hard work, but he had the skills and the passion to do it.

– Relevant: He loved horses, he wanted to have a stable home, and he wanted to prove his teacher wrong.

– Timely: He started as soon as he graduated from high school, and he set a deadline of 10 years to complete his goal.

With the help of his SMART goal, Jack was able to buy a 200-acre horse ranch and a 4,000-square-foot house, where he proudly displayed his school paper framed over the fireplace.

9.3. Bertrand’s Story.

Bertrand had a rare and incurable disease called Duchenne muscular dystrophy. He was in a wheelchair and had a short life span. He dreamed of traveling around the world, but his doctors said it was impossible and dangerous. Bertrand chose to defy his fate, and he set a SMART goal to achieve his dream. His goal was:

– Specific: He wanted to visit 20 countries in five continents.

– Measurable: He would track his progress by making a list, booking flights, and taking photos.

– Attainable: He knew that he had many challenges, but he also had many supporters and resources.

– Relevant: He wanted to see the world, meet new people, and share his message.

– Timely: He started when he was 19, and he set a deadline of five years to complete his goal.

With his SMART goal, Bertrand traveled to 20 countries, including China, India, Australia, Brazil, and the United States. He wrote a book and made a documentary about his journey, and became an advocate for people with disabilities.

These are some of the real life stories related to SMART. I hope they inspire you to set and achieve your own SMART goals. Remember, SMART goals are specific, measurable, attainable, relevant, and timely. They can help you to overcome challenges and achieve success. Good luck with your goal-setting!

Conclusion.

Congratulations, you’ve just learned how to achieve your New Year’s resolutions with SMART goals. SMART goals are specific, measurable, attainable, relevant, and timely. They help you to set clear and realistic goals, track and celebrate your progress, overcome setbacks and challenges, and apply your learnings to other areas of your life.

Now it’s time to put your knowledge into practice. Grab a pen and paper, and write down your SMART goals for this year. Then, share them with someone who can support you and hold you accountable. Remember, the journey of a thousand miles begins with a single step. So take that step today, and make this year your best year ever.

Failure or Success, which will you choose? I think both failure and success are important for personal growth and development. Failure can teach us valuable lessons, help us discover new opportunities, and motivate us to improve ourselves. Success can reward us for our efforts, boost our confidence, and inspire us to achieve more. Therefore, I would not choose one over the other, but rather embrace both as part of the journey.

Some people may have different views on failure and success, depending on their mindset, beliefs, and goals. Some people may see failure as a sign of weakness, a source of shame, or a reason to give up. Others may see failure as a challenge, a feedback, or a stepping stone to success. Similarly, some people may see success as a destination, a validation, or a satisfaction. Others may see success as a process, a motivation, or a responsibility.

I think the key is to have a balanced and positive perspective on failure and success, and not let either one define who you are or what you can do. As Thomas Edison, the inventor of the light bulb, said: “I have not failed. I just found 10,000 ways that won’t work.” He also said: “Many of life’s failures are people who did not realize how close they were to success when they gave up.”

What do you think? How do you define failure and success? How do you cope with failure and celebrate success? I would love to hear your thoughts.

Tâm Pacific

This article draws inspiration from the attached video. The captivating story it narrates has piqued my interest, adding an intriguing and relevant dimension to the topic I am exploring.

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