(CNN) — A new decade is about to start, and you may be tempted to set a copious list of resolutions for yourself in order to broadly “make life better.”
You may be thinking that you’ll jump in on January 1 to reform everything from diet to relationships to personality.
That, experts say, is the wrong approach. It’s great to want to make changes, but in order to actually accomplish your goals, they say, it’s important to be realistic, specific, and accountable.
Here are 10 things you can do to help yourself stay in a mindset to make positive changes in the coming year:
1. Set smaller goals with smaller steps
Gradual small steps motivate people toward larger change, said Susan Nolen-Hoeksema, professor of psychology at Yale University and author of the new book “The Power of Women.”
If you want to lose weight, for example, change small aspects of your eating pattern. Resolve to have a salad tomorrow for lunch, and then do that for a week.
Write down the steps you want to take in a datebook to make it concrete, and reward yourself for making the individual changes, she said.
Let’s say you want to work on being more optimistic this year. Nolen-Hoeksema recommends imagining what you would be like if you were optimistic. Imagine yourself going through a day at work if you were optimistic and confident, then write that down in great detail.
Now, you have specific aspects of that ideal of optimism to work toward. Pick one thing that the optimistic you is doing that you’re not, and start working in that direction, she said.
2. Frame your goals positively
Despite the proven health risks of certain habits, such as smoking, thinking about a habit in the negative will not help you nix it. Studies have shown that it’s hard to get motivated about avoiding cancer, but easier to think about smelling better and saving money as reasons to quit smoking, Nolen-Hoeksema said.
So, if you want to quit doing something, think about the positive aspects of not doing it. And make sure you reward yourself for sticking to the plan along the way.
For the full article go to: http://www.cnn.com/2009/HEALTH/12/29/motivation.new.years.resolutions/index.html