by Melinda Clayton

Created on: December 09, 2008   Last Updated: March 05, 2009

The beginning of a new year is the perfect time to tackle all those bad habits we've developed over the course of the year. Unfortunately, although many of us make our New Year's resolutions with determination and excitement, we all too often find that within a few months we've somehow lost our way.

As a psychotherapist who has worked with many people to assist them in creating and maintaining those New Year's resolutions, I've found that the number one cause for leaving our resolutions by the wayside is our failure to devise a specific plan of action.

Choosing the resolution and setting the goal is paramount, but it's only step one of the process. When a patient says, "My New Year's resolution is to lose 20 pounds," my immediate response is "Good for you! How?" Invariably, my patient is taken aback, and after a bit of stammering, usually responds that he or she will eat less or exercise more.

The problem with this approach is that although our intentions are good, our self-discipline is lacking. We really do plan to eat less and exercise more, but without a specific plan of action, we don't know where to start.

In order for our New Year's resolutions to work, there are three things we absolutely must do. First, choose a realistic, obtainable goal. For example, if your goal is to be an astronaut but you never completed high school, you'll need to break that goal down into something that you can realistically obtain by the end of the year.

Your overall life's goal can still be to become an astronaut, but your goal for the year might be to obtain your high school diploma. That's a realistic goal that can be completed within a year, and will be a valid first step towards becoming the astronaut you've always wanted to be.

Next, break your goal down into small, specific action steps. If, for example, your goal is to lose 60 pounds by the end of the year, set a monthly goal of 5 pounds, or a weekly goal of 1.25 pounds. By setting smaller, obtainable goals, you'll avoid feeling overwhelmed by the task and you'll maintain your motivation.

This technique will work for any goal you choose. If your goal is to go back to school, assign a specific task to each week. For example, your first weekly goal might be to set up an appointment with an advisor. Your next goal may be to sign up for classes. By setting weekly action steps, you'll move smoothly through the process without becoming lost or confused.

Finally, document your progress. Keep a journal or a chart to record your daily, weekly, and monthly progress. By documenting, you hold yourself accountable. You'll also be able to look back throughout the course of the year and feel a sense of pride for the progress you've made. The completion of each action step takes you one step closer to your goal.

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