Nice to have good intentions, but how do you keep them up?

It's not that simple. Did you know, for example, that about 70 per cent of people who make a New Year's resolution stick with it for a fortnight? After a month, that percentage drops to 50 per cent. That's a shame, because you can only talk about a successful behavioural change after three months.

Could you use some help in making your resolutions come true? These tips will increase your chances!

1. Make your resolutions visible and SMART:  Write down your goals and check them regularly. Want to know if you make your goals SMART? Read this article.
2. Make a plan: Make a concrete plan: first look at the usefulness and feasibility of your goal. Then make a time plan. What are you going to do and when in order to turn your resolutions into reality? Also take into account the pitfalls and setbacks. Plan a moment of reflection (after 2 to 4 weeks) to see where you stand.
3. Share your progress and experiences:  Do your friends and family know about your resolutions? Keep them posted on your progress. Not only is it fun to share your experiences, but it can also help you to achieve your goals.
4. Don't forget to reward yourself:  Did you manage to change your behaviour and achieve your resolutions? Be proud and reward yourself. Rewards make it more fun and easier to change your behaviour. These can be either external or intrinsic rewards. Achieving success and the feeling it gives you can be a wonderful reward.
5. Give it time:  Change takes time. So take that time, even if it is disappointing at times. Stick to your plan or adjust it if you think it's necessary. But do not give up. Remember: every little step you take brings you closer to your goal!

Would you like to start working on some goals, but don't know where to begin or what your resolutions actually are? Here are a few examples to inspire you.

• Spend more time with family and friends: This is something we sometimes forget in our increasingly busy lives.
• Take time to read: Reading is good for relaxation and stimulates the brain.
• Look for another job: Are you ready for a new stimulus or challenge? Then a different job can give you new energy.
• Learn something new: For example, have you always wanted to know more about positive psychology? Sign up for a course or read a good book.
• Save more: Set yourself a savings target and take a critical look at your spending.
• Stop smoking: This time for real!
• Eat healthier: Remember: healthy food can also be delicious.
• Exercise more: Choose fixed times for sport or exercise and see for yourself how much better you feel.
• Live more sustainably: Ride your bike instead of your car, change your light bulbs or buy solar panels.
• Tidy up your home: A tidy house gives you peace of mind.
• Drink less alcohol: You feel fitter and it's good for your health.

Author: Robert Jan Wissink, ASML Manager Internal Mobility & Employability