Find ways to stick with resolutions before quitting

Midway through the month of January, it’s likely that many New Year’s resolutions made within the past few weeks have already been broken.

Maybe you’re still smoking after vowing to quit. Maybe you’re still frequenting fast-food restaurants after vowing to lose weight. Maybe you’re still spending more time watching reality TV after vowing to visit more with family or read a book. Or maybe you’re still running up credit cards after vowing to shore up your finances in the face of a tough economy.

If so, you’re not alone.

A study of 100,000 people in 16 countries by the Human Quirk Index, a multinational think-tank, suggests that 98.7 percent resolve to do such things at the turn of the year, but only 3.1 percent will do so on a consistent basis by March.

Another study — a Harris Interactive poll of 2,000 U.S. adults conducted in November — suggests that women are more likely to make New Year’s resolutions (74 percent of women, 58 percent of men) while men are more likely to make good on them (22 percent of men, 14 percent of women).

While making New Year’s resolutions seemingly amounts to nothing more than pointless conversation, the ramifications of our actions or inactions are very real.

Research released by Duke University in December suggests that personal decisions lead to more than 1 million premature deaths annually in the United States. The role of obesity and smoking in heart disease and cancer, for example, results in 800,000 deaths annually.

Common sense choices to prolong our lives outlined in the study include avoid smoking, drink alcohol in moderation, exercise regularly, drive sober, obey speed limits, do not use illicit drugs and practice safe sex.

If you have already fallen back on a resolution, the good news is resolutions can be started any time of the year, not just at New Year’s. Instead of feeling defeated and beating yourself up, refocus your energy on what goal or goals you want to accomplish.

Be realistic about your resolution. Instead of resolving to never eat a favorite fattening food again, for example, decide to avoid it more often.

Make a specific plan. If exercising more is your goal, don’t just tell yourself you’re going to get to the gym more. Put specific workout days and times on a calendar or in your mobile device as reminders.

Talk about your resolution. Lean on family and friends for support and motivation.

Reward good work toward your resolution with something that doesn’t undermine your resolution. If you’re sticking to your promise of losing weight, treat yourself to a massage or spa treatment.

Track your progress on a weekly basis by keeping a journal or computer log. Small successes will keep you focused on your long-term objective.
Give your resolution time to become part of your life. A new activity takes about three weeks to become a habit and six months to become part of your personality.

Whether the resolution is to live a healthier lifestyle, get more organized or shore up finances, all of the above apply.

And the more success we have as individuals, the better off society will be as a whole.