Wednesday Dossier: You Will Break Your New Year's Resolution—Unless You...

We are 14 days into the New Year, and you bet this read will come in handy.

As the New Year dawned, did you nobly resolve to dissertate every single day? Did you remember to vow to socialize less and turn off the TV early? Perhaps you also listed daily morning runs before breakfast to boost productivity?

Did you pat yourself on the back for your new commitment to shaping up your dissertation or yourself? Not so fast. The bad news is that chances are, a significant 4 out of 5, you will give up by Valentine’s Day. Not my words, but according to research by researcher and scholar Marti Hope Gonzales, Ph.D., at the University of Minnesota. Good intentions don't guarantee success.

However, there's hope! You can still set yourself up to be among 20% who succeed. Let’s keep those resolutions by embracing these year-round special tips, shall we?

1. Focus on Just One New Habit at a Time

Before you jump into action, take time to plan. The main challenge most of us face is not a lack of goals; rather, it’s that we tend to have too many goals. The best way forward? Focus on one change at a time towards completing your dissertation. Developing new habits eats up your daily reserve of willpower, so don't spread it too thin. Break it down into small steps.

2. Boost Your Motivation

Frame the goal in terms of what you will do rather than what you will stop doing. Take time to reflect on how this change complements your values and overall goals to enhance your interest as a doctoral candidate. "Do everything you can to keep your personal goals manageable and meaningful, and you will see the tasks become less aversive.

3. Monitor Your Progress

Find a user-friendly way to monitor your progress on your resolution. It's easy to forget to follow through on a new habit, and unfortunately, that spells disaster. You can tack up an old-fashioned wall calendar or pick from the mushrooming Android and iPhone habit tracker apps to keep track of the progress made and celebrate all the small and big wins while at it.

4. Surround Yourself with Inspiration

Your behavior is exceptionally sensitive to environmental triggers, so why not leverage them? Let your workplace, home, and life provide a positive atmosphere that supports your dissertation aspirations.

5. Don't Do It Alone

Experts agree that social support builds motivation and adds accountability. Involve a buddy or join a support group. Fortunately, we have Dissertation Demystified, and this community should be a safe space for all of us. When you involve others, you can share your struggles and celebrate your wins, building an upward spiral of success.

Finally, keep in mind that making important lasting changes always involves challenge. You're more likely to succeed if you acknowledge the difficulties and temptations and plan accordingly. Remember, "Habits are like financial capital — forming one today is an investment that will automatically give out returns for years to come." ~ Shawn Achor

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