The Power of Small: Achieving Success through Bite-Sized New Year’s Resolutions
As the New Year approaches, many of us are eager to go on a journey of self-improvement. Traditionally, we set lofty resolutions that often involve radical lifestyle changes, such as losing significant weight, saving a large sum of money, or completely overhauling our daily routines. However, evidence suggests that smaller, more manageable resolutions can lead to more success and lasting positive change.
The concept of “small wins” was introduced by psychologist Karl Weick and has been further popularised by author and researcher Teresa Amabile. The idea revolves around breaking down larger goals into smaller, more achievable tasks, which increases motivation and fosters a sense of accomplishment. This approach is practical because it capitalises on the psychological reward system, providing continuous positive reinforcement.
With New Year’s resolutions, choosing smaller, bite-sized goals allows individuals to experience these small wins more frequently, creating a positive feedback loop that fuels motivation and momentum. Additionally, the psychological impact of achieving smaller goals can build confidence and resilience, making it easier to tackle more substantial challenges.
The SMART Approach:
Employing the SMART criteria is an essential goal-setting strategy in conjunction with choosing smaller resolutions. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound, providing a structured framework that enhances the likelihood of success.
Specific: Clearly define your resolution. Instead of a vague goal like “get fit,” opt for a targeted goal such as “exercise for at least 20 minutes three times a week.”
Measurable: Establish concrete criteria to track progress. For instance, if you resolve to read more, set a measurable goal like “finish one book per month.”
Achievable: Ensure that your resolution is realistic and within your reach. Gradual progress is more sustainable than attempting drastic changes. If you aim to save money, start with a small, achievable amount rather than an unrealistic figure.
Relevant: Align your resolution with your broader life goals. A personally meaningful resolution is more likely to be pursued with passion and dedication.
Time-bound: Set a timeframe for achieving your resolution. This adds a sense of urgency and helps prevent procrastination. Instead of saying “I’ll learn a new language,” specify “I’ll practice Spanish for 15 minutes every other day for the next three months.”
10 Examples of Small, Achievable Resolutions:
Daily Gratitude Practice:
Resolution: Write down three things you’re grateful for daily before bedtime.
SMART Goal: Be specific about what you’re grateful for, measure your consistency, make it achievable with a brief list, ensure relevance by focusing on positivity, and set a routine, like “I’ll write a 3-item gratitude list as I climb into bed each night for the next month.”
Hydration Habit:
Resolution: Drink a glass of water before each meal.
SMART Goal: Specify the action, measure your daily water intake, make it achievable by starting with one glass, ensure relevance to health goals, and set an endpoint for your goal. Start with “I’ll drink one glass of water with one meal a day for a week” so it’s easy to hit, then “I’ll drink one glass of water a meal with two meals for two weeks”, and once that is done, adjust your final goal to “I will drink one glass of water with every meal for three months!”
Screen Time Reduction:
Resolution: Limit screen time before bedtime to improve sleep quality.
SMART Goal: Specify the time limit, measure daily screen time, make it achievable by gradually reducing, ensure relevance to health, and set a sleep routine on your phone that you can stick to! “For the next two weeks, I will not use my phone for 30 minutes before bedtime.”
Morning Stretch Routine:
Resolution: Incorporate a 5-minute stretching routine into your morning routine.
SMART Goal: Specify the exercises, measure daily consistency, make it achievable with a short routine, and make it relevant to your activity level.
Find a new hobby for my downtime:
Resolution: Dedicate 30 minutes each week to learning something new as a way to relax.
SMART Goal: Specify the topic, measure weekly learning sessions, make it achievable with a short time commitment, and ensure relevance to personal growth. “For the next month, I will spend 30 minutes a week learning about different hobbies. When I find one I want to try at the end of the month, I will try it for two weeks and see if I like it”
Mindful Breathing Breaks:
Resolution: Take three mindful breathing breaks during the workday.
SMART Goal: Specify the duration, measure daily breaks, make it achievable with short breaks, and ensure relevance to stress management.
Daily Step Count:
Resolution: Aim for 7,000 steps a day.
SMART Goal: Specify the step count, measure daily steps, make it achievable with a reasonable target, ensure relevance to fitness, and set a time of the day to reach the goal that leaves you enough time to go for a walk in the evening to hit that goal if you’re running behind!
Weekly Friends Game Night:
Resolution: Have a game night once a week with friends.
SMART Goal: Specify the games, measure weekly sessions, make it achievable with a set night, ensure relevance to bonding, and remember, monopoly breaks up friendships!
Monthly Budget Review:
Resolution: Review your budget at the end of each month.
SMART Goal: Specify the review process, measure monthly reviews, make it achievable with a monthly commitment, ensure relevance to financial goals, and set a time-bound routine. “I’m going to review my budget to see where i am overspending, and I will do this for three months.”
Daily Journaling:
Resolution: Write a journal entry before bedtime.
SMART Goal: Specify the journaling process, measure daily entries, make it achievable with a short entry, and make it relevant to personal reflection. Start with “At bedtime, Spend 10 minutes writing a journal entry every few days surrounding challenging moments and how I overcame them.” This is to give yourself an idea of what to write, then expand that to every other day when you see a trend or you can try a new topic to find something that resonates better with you. Move into daily entries once you have done that for a few weeks. You want to start the habit and build on it!
Pursuing smaller New Year’s resolutions increases the likelihood of success and taps into the psychology of motivation and accomplishment. Using the SMART goal-setting approach, these small resolutions become powerful tools for personal development and positive change. As the New Year unfolds, consider embracing the mantra that significant achievements often arise from accumulating small, consistent efforts. Choose wisely, set your SMART goals, and watch the transformative impact of small victories unfold in your life.
