Meet Your Goals

Courtesy of Prevention.com

What you do before you start to change a habit is crucial, researchers say--and so are a couple of key moves in the midst of your efforts. Here are the most critical steps you can take toward success

1. Make a plan. Research shows it's essential to think ahead about what you'll do and when, says John C. Norcross, PhD, a psychologist at the University of Scranton. Get specific: That forces you to prepare for inevitable barriers and temptations, he says. "Launching a New Year's resolution with no planning is like jumping out of an airplane and then trying to sew your parachute on the way down."

2. Believe that you will succeed. Self-efficacy, psychologists' term for the belief that you can do it, gives you an essential boost, says Norcross, because it helps you keep trying in the face of obstacles. How do you develop that belief? By mastering small challenges first (opting for the salad over the bread sticks, for example), and then moving on to bigger ones (committing to attend a group like Weight Watchers).

3. Get your friends and family on board. Studies show that getting people involved in your behavior change--whether it's a trainer or a friend who joins you for walks or routinely asks about your progress--can help keep you focused and your motivation high.

4. Reward yourself. Create small, achievable targets on the way to your big goal, and celebrate every success. If you go a week without a late-night snacking session, buy yourself flowers or a new book. Rewards condition you to expect a good outcome, says addiction researcher Alan Marlatt, PhD, of the University of Washington--and that optimism will help you keep going when things get tough.

5. Never stop trying. Making a change is a long process, with inevitable slipups along the way. Think of even failed attempts as steps toward eventual success, says Marlatt, who points to studies on people trying to quit smoking: Though just 40% succeeded on the first try, another 20% reached their goal after more than six attempts. No matter what your resolution, persistence pays off.

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