Does your motivation meet your needs as you commit to a new lifestyle change or resolution resolution? Are you truly ready to make the changes to make it happen? The answer to these 2 questions will influence your chance of success. Fortunately, you can change your motivation level and increase your readiness to tackle this year’s challenge or change your resolution entirely to match your levels.

According to  a 2024 Statista Consumer Insight survey of 4017 adults age 18-64 yo the top New Year resolution was saving money followed by more exercise, eating healthier and spending more time with friends and family. These resolutions are so important to living well yet every year lifestyle promises like these continue to top the charts in January but fade into the background a few months later. According to the Economist over half of resolutions are unsuccessful by the end of year with most people returning to their pre–New Year’s Day habits by end of February. On the flip side around 45% of people have made at least one positive change that persisted throughout the year. Why don’t resolutions “stick” for some and for others remain a success throughout the year. There are multiple reasons for this including:

• Readiness for change
• Ability to change
• Resiliency
• Sustainable support

To help you set and achieve your resolution, lets first examine each of these factors. Questions or comments for consideration are listed to help you apply them to your personal situation and ultimately tailor your resolution to your current situation to increase the chance of success.

Download the worksheet, Readiness for Successful Change, a tool to boost your motivation and readiness for success.

Seek Guidance Before You Begin

Talk to your healthcare provider or other professional before making any lifestyle changes. Get the information you need to be sure you are making the right changes (After all change takes work and why not make sure the work you do is on the right track and moves you in the right direction). These professionals can help you answer the following:

• Is this change a priority for my health or wellbeing or is there another area of greater priority?
• Is my treatment or action plan safe and appropriate for the problem I wish to tackle?
• Are there problems or obstacles that may get in the way that I need to understand or plan for?
• Are there support groups, on-line tools or technology, community or other resources that could help?
• Based on health problems or the actual behavioral change, do I need medical, emotional, rehabilitative appointments to check in on the progress and health impact?

Positive Change Takes Work

Change is not easy and doesn’t happen overnight. Rather for most it is a dynamic process that changes with varying degrees of success (or failure) over time. Your level of motivation and readiness for change can predict success and ranges from just starting to think about it to already doing it and experiencing the benefits. This is outlined in The Stages of Change Model (ref: Stages of Change in the modification of problem behaviors. Progress in behavior modification, 1992). In this research, psychologists J. Prochaska and C. DiClemente describe five stages of change. These stages are listed below to help you understand where you are and how you can move forward in your own readiness for change. Once again be sure to review your plans with your healthcare provider or other professional to work out a goal or plan that is apriority, safe and effective:

Stage #1: Just starting to think about it (Pre-Contemplation)

A person at this stage is aware that a change in a certain behavior or action could be beneficial but may still have some doubts. They may believe it is true for others but not yet decided whether or not this is true for themselves. Without seeing the personal benefits, they are not yet committed. This person may be just beginning on their journey to self-care, just getting a glimpse of a health condition or other problem that is occurring due to their life choices, or the “push” for change may come from someone else such as a loved one, family or friend, or healthcare provider. If you are at this stage the following may be helpful:

• Approach the idea with an open mind. Have you considered this before. If so, what can you learn from this?
• Get the facts. Learn what you can about the recommendation or problem that you wish to change
• Talk to others to learn more.
• Discuss with your doctor or healthcare provider for personalized guidance.

Stage#2: Weighting the Pros and Cons (Contemplation)

A person at this stage is beginning to understand that a certain behavior (or lack of behavior) is causing a problem or could have a health consequence. Although they desire a change, they are not yet ready to commit but are open to the possibility in the future.

• Approach the idea with an open mind. Have you considered this before? If so, what can you learn from this?
• Get the facts. Learn what you can about the problem that you wish to change.
• Talk to others to learn more.
• Discuss with your doctor or healthcare provider for personalized guidance.
• Think about what could happen if you did make this change and any possible benefits.
• What are the reasons for not changing? Are there obstacles or any problems that could get in your way?
• What could help you change?
• Identify any small and easy steps that you could do to move you in the direction of positive change.

Stage #3: Getting Ready (Planning)

A person at this stage has made a decision to change since they understand that the potential benefits of change.

• What is the best action plan for your change priority? Be sure to review this with your healthcare provider or other professional.
• Are there obstacles to tackle or any problems you can identify that would get in the way?
• What could help you change?
• Identify any small and easy steps that you could do to move you in the direction of positive change.
• What support systems (online resources, technology, support groups, friends/buddy system, family, support groups, etc.) can you tap into?
• How will you track your progress and stay motivated?

Stage #4: Action

A person at this stage has made a plan and taken action within the last few months, sought support and knowledge for change.

• What obstacles might get in the way for maintaining success or motivation? How can you overcome these?
• Does your action plan need to be modified or tweaked” now that you have been doing it?
• What are the benefits and rewards that you have experienced? Bringing this to awareness can help you stay on track.
• What support systems (online resources, technology, support groups, friends/buddy system, family, support groups, etc.) can you tap into?
• How will you track your progress and stay motivated?

Stage #5: Maintenance

A person at this stage has been successful at the planned change for a long period of time making it part of their lifestyle. This includes developing the skills and strategies to sustain the change even when difficulties or obstacles arise.

• What obstacles might get in the way for maintaining success or motivation? How can you overcome these?
• Does your action plan need to be modified or tweaked” now that you have been doing it?
• What are the benefits and rewards that you have experienced? Bringing this to awareness can help you stay on track.
• What support systems (online resources, technology, support groups, friends/buddy system, family, support groups, etc.) can you tap into?
• How will you track your progress and stay motivated?
• Now that you have experienced success, can you help others?

 levelSeAbility to Change

Your ability to change is improved when you combine your own motivations with support and resources. The following questions, borrowed from a strategy designed to help people make successful lifestyle changes called motivational interviewing, can help you:

Answer the following questions by selecting one number from 1 (not at all) to 10 (very much).

• How important to you or valuable is the change?
• How confident to do you feel that you can begin to make the change?
• How confident are you that you will stick with the change?

Extra support, help and guidance can be helpful especially if the change is very important to you (higher number) and you are not confident in your success (lower number).

Change is hard work and it takes some time for habits to develop and become a new routine. There certainly will be times when it is more difficult and none of us will perform perfectly when it comes to change. This is where resilience comes into play.

According the American Psychological Association (get helpful tips on resilience), “resilience is the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands”. In other words, resilience is how you adapt and respond to difficult, challenging or hard times to troubleshoot solutions, find new ways of coping or doing things. The result is that you are able to navigate and “bounce back” from hard times and grow from the experience in a way that leads to self-discovery or is self-productive or helpful in the future.