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Make Your New Year's Resolutions STICK

Posted on Mon, 03 Jan 2011 10:00:00 -08:00

Make Your New Year's Resolutions STICK

Make Your New Year's Resolutions STICK

Why do 88% of people who set New Year’s resolutions fail at fulfilling them? Because they’re usually made over a drink as the ball drops on December 31, and they never fully commit.

It’s probably not a surprise to hear the number one resolution people make each year is to lose weight. Yet year after year, the country keeps getting more and more overweight. The problem is that people don’t take action. Most people prefer to stay the same (or get worse), yet complain about where they are, how hard it is, how slow their metabolism is, how it’s not fair or how their kids make it impossible to workout or eat healthy.

Today we’re going to change that. Dr. Christopher Mohr provides us with seven tips to help you go from nutrition goal setting to goal achieving and make your New Year’s resolutions a reality. With these simple strategies, change is just around the corner. Let's get to it.

  1. Write in a journal. Writing down your resolutions is far more powerful than just thinking about them. It focuses your thoughts and creates awareness. And the more aware you are, the more successful you’ll be.
  2. Write your goals in the positive tense. Instead of “I want to lose weight,” write “I weigh xxx pounds on February 2, 2011 at 6am (or whatever date and time you choose). This exercise helps to condition your mind. You’ve set a goal, you’ve given it a deadline and the only way to achieve it is to take massive action having no doubt you’ll succeed.
  3. Write your process steps. What’s this? It’s the steps that it will take to achieve a specific goal. Most people just set endpoint goals such as, “I will weigh xxx pounds.” Instead, figure out what you will have to do to achieve the specific goal and map those out as well. “I will start every meal with veggies,” “I’ll add more intensity to my workouts,” etc. THESE are the types of process goals that will result in success.
  4. Find an accountability partner. This is a person who will get you to the gym when you feel like sleeping on the couch, the angel on your shoulder who will support your new, healthy process goals instead of the devil who tries to sabotage your success. It can be a friend, spouse, co worker, sister. Whoever is supportive of what you’re trying to achieve and will be there to support you regardless of what else is happening in your life.
  5. Surround yourself with positive achievers. You know those negative Nellys—the types of people who seem to always look for the negative in any situation and find it like a heat-seeking missile—they’ll never allow you to succeed as they’ll shoot down your every positive moment. Instead, surround yourself with people who celebrate your successes and are sincerely proud of you every step of the way.
  6. Rewrite your goals daily. You want to be constantly reminded of what you’re trying to achieve. If you write them once and never look at them again, you’ll be hard pressed to continue working on them. When you write them daily, you’ll be accountable—even if to no one else but yourself—because you’ll see exactly what it is you’re working on.
  7. Keep a gratitude journal. Winston Churchill said it best when he said, “The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.” Be thankful for every opportunity and every difficulty. When we focus on the positives, no matter how big or small, we feel good. And when we feel good, we act better. And when we act better, we carry our chins high and walk with confidence, feeling on top of the world, like we can achieve ANYTHING we set our minds to. Success requires daily effort.

A simple mindset shift will take you from being a nutrition goal setter to a goal achiever. These seven strategies will help you be part of the 12% who set and achieve their resolutions versus the 88% who do not.

Dr. Christopher Mohr, PhD, RD, is a consulting Sports Nutritionist for the Cincinnati Bengals and is the Sports Nutritionist for Under Armour’s TNP Training Council. He also consults for organizations such as the Discovery Health Channel, The Dairy Council, Clif Bar and Nordic Naturals. He is on the Advisory Board for Men’s Fitness Magazine and has written over 500 articles for consumer publications from Men’s Fitness, Weight Watchers to Men’s Health and Fitness. Dr. Mohr has Bachelor and Master of Science degrees in Nutrition and a PhD in Exercise Physiology. He recently teamed up with top Todd Durkin to create a 21 day fat loss program, aptly titled 21 Day Fat Loss Jumpstart (

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