It’s that time of year – when many people start thinking about making changes and declaring New Year’s resolutions. But what’s the key to successfully sticking to them?

First rule of thumb – know there’s a difference in setting an achievable goal and getting caught in the excitement of it all.

Dr. Josh Klapow, chief behavioral scientist for ChipRewards and clinical psychologist for UAB School of Public Health, said setting and maintaining successful resolutions all begins with personal honesty – don’t get caught up in doing something because everyone else is doing it.

“Ask yourself first – is this thing that I’m about to resolve to change something I really want to make? Give yourself the permission to not go after something,” Klapow said.

That honest conversation, or gut check, as Dr. Klapow called it, is important to avoid a pattern of failure. Also, timing is key when it comes to successfully sticking with your goals.

“The time has to be right to make change and December 31st may not be the right time for you,” Klapow said.

So rather than focus on Jan. 1, he reminds goal setters they can make a change anytime. “It’s more important that the time is right for you rather than the day of a year.”

Other considerations when goal setting:

• Most of us have more than one thing we want to change.
• In addition to it being the right time to make a change, we have to have the right goal.
• Before deciding to change, list the specific area of change. Hone in on one that’s important.
• Put your goals on paper. Write them out. Don’t let it stay in your head.
• Don’t get caught up with everyone else or go after what’s popular. Decide what’s important to you, not what’s important to others.

Remember, just being motivated is not enough. After you’ve done your gut check and identified your area of change, then move on to these other areas of successful goal setting:

• Be very specific with your goal because it becomes your road map to success. For example, rather than resolving to simply lose weight, set specific parameters around the declaration, such as: “I want to be 20 pounds lighter in six months.”
• Make sure your goal feels achievable. If  your schedule makes daily workouts challenging, shoot for 30 minutes, three days a week.
• Don’t make room for failure. For example, pick your workout clothes and shoes ahead of time. Eliminate tempting foods out of your pantry.
• Give yourself a shorter term and longer time goal.
• Set markers at one month, six months and one year.

Klapow said for those tempted to say this is “overthinking” setting your goals, think again. Your resolution, he said, is your personal road map to success. Thoughtful planning lays the groundwork for success.

The SMART component

Once the goal is set, it’s then time for action. When implementing your resolutions, think in terms of this well-known acronym called S-M-A-R-T:

• Set your resolutions. This is the critical first step.
• Monitor your successes. As you’re making change, it’s important to keep track of your actions. It’s a reminder of what you’re doing.
• Arrange your world for success, not failure.  If you want to exercise three days a week, then block off time on your schedule. Carry your workout clothes with you. Pack healthy snacks for tempting moments. Look around and make small changes in your world that will boost your chances of success.
• Recruit support. Go get it. Ask someone to help you be accountable. Ask a family member for support, or people around you in cyber space. This is an important step.
• Treat yourself when you are successful. Behavior followed by positive consequences will likely happen again. Give yourself a treat a week. It can be simple things like a movie night or a low-fat dessert, but be sure to build this into your plan.

Klapow says implementing these steps will pave the way for success. But remember, failure will happen at some point. The key to overcome your shortcomings is to rebound quickly. He suggested the three-day rule for relapse prevention.

“Make a pact right now with yourself that says if you go three days without doing your resolution, at the end of the three days, you will spend five minutes writing down why you didn’t do it. Then pick an exact date to get back on track and do it.”

Klapow says it’s like building in a three-day grace period.

“All of us have these slight slips, but this is your safety net. If you adhere, it will keep you on task to successfully executing all of your resolutions for the rest of your life.”

Interview with Josh Klapow, Chief Behavioral Scientist, ChipRewards