With the New Year comes resolutions or intentions, or whatever we are calling them now. Don’t get me wrong, I love the idea of starting a new year with the determination to make something better. Yes, these resolutions usually revolve around weight loss and exercise, but any attempt to change is going to take some hard work. If you aren’t prepared, you will likely get discouraged by lack of progress and give up. In fact, most people have thrown in the towel on their resolution by February.

It’s not the resolution that is the problem, it’s the way the resolution is approached.

Here are 5 ways to ensure you don’t get any traction on your New Years Resolution, and some solutions:

Step 1. Create a Resolution That is Too Vague

Whether your goal is to lose weight (more on this one later), learn a new language or spend time with the family. If your goal isn’t specific and measurable, it’s going to be difficult to know if you are making any progress. Instead, set out a clear, measurable goal, ideally with some deadlines.

For example: If you set a goal of “I want to spend more time with my family.” Try to set a specific amount of time, or day, for uninterrupted family time. Perhaps, “Half an hour before bedtime will be electronics-free family time.” Or “Saturdays from 5-6:30 pm will be family game night.” Whatever the goal is, have a specific measure (hours, pounds, days a week, etc) and find a way to measure it. Though “to-do” apps are handy, checkmarks on a calendar are so, so satisfying and provide an instant visual to help you gauge your progress over time.

Step 2. Don’t Have a Plan

Even if you have a very detailed, measurable goal, if there is no plan to implement change, you will still likely be frustrated by lack of progress. For example, if you are looking to improve your fitness, simply buying a gym membership with the goal of going three days a week isn’t going to get you moving. What days a week are you going to attend? What time? Will you need to pack a gym bag to have ready after work? How will this impact your meals?

Don’t let perfect get in the way of progress; you can’t prepare for everything. But adding to your routine without a plan is likely going to needlessly overwhelm you.

Step 3. Don’t Plan for Failure

Rome wasn’t built in a day, so don’t expect seamless integration of a new routine or lifestyle. Failure is part of the process, it’s a chance to learn what works and what doesn’t. For example, many people I have worked with in the past realize that having a packed gym bag in their car resulted in better gym attendance. How did they know that? Because they had tried going home first to change and found that they were more likely to just say home or get caught up in something else and not go to the gym. They took a set back, not going to the gym as ofter as they planned, and turned it into a learning experience.

Step 4. Set a Misguided Goal

Wait, what? Sometimes, in an effort to change something we don’t like, we try to change the wrong things. This is often the motivation behind weight loss resolutions. Weight loss is a rabbit hole worthy of its own post but put simply, happiness usually isn’t found in the number on the scale. Pinpoint what you want to change and why. Do the two line up? Will getting a promotion at work help you with your goal of more quality family time? Will losing 10 pounds make you feel appreciated?

Step 5. Go it Alone

The best way to hold yourself accountable is to tell someone else about your resolution. Saying it out loud to another person makes it real. You might find that your spouse, friend or co-worker has a similar goal and you can help each other stay on track.

If you find yourself stuck in the same resolution setting loop, don’t be afraid to reach out, I’m always happy to help!