Ok it’s only been days since the New Year. Did you make New Year’s resolutions?

Less than half of you did! And according to  a study in the Journal of Clinical Psychology, by the end of the year, only 8% of you will be successful .

These are not good odds. So should we forget the whole idea?

No, because another study in the Journal of Clinical Psychology found that you are 10 times more likely to change your behavior than people who do not make resolutions.

So how can we up our odds of beating the 54% who will drop out by six months, and the rest who will drop out by the year’s end?

1) Don’t shoot for the moon. When you decide to change too many areas of your life at one time, it’s a set up for failure. Whittle down your choices and pick one thing. Even if you feel your life needs an overhaul in many areas, you will be more successful if you focus on ONE thing.

2) Be specific with what you want to change and how change will happen. The classic, “I’m going to drop 10 pounds” has to be followed with a plan on you will accomplish this goal. Be very specific–“I’m cutting out sweets, watching portions and weighing myself daily” is more specific than, “I’m cutting back.”

3) Keep a daily log. If you track what you do differently every day, it will help you practice and be intentional about change. Think about a chart, or a checklist, something visual to show progress.

4) Reward yourself for even small changes. Celebrate and talk about your success.

5) Don’t give up just because you blow it one day. Hey we all have bad days, so give yourself some grace if you fall off the resolution wagon. Simply get back on track the next day. Lose the all or nothing thinking. One problematic day is not a reason to completely give up. In fact, this is normal.