Many people tend to set new goals for themselves at the beginning of the year. Of course, after the arrival of the pandemic, which turned a lot of things upside down in our daily lives, many decided to stop “arranging their future” and live in the present.

Of course, there have always been those who have always avoided planning. Whatever decision you make for this year, scientists believe dates like New Year’s Eve, birthdays, and even Mondays are good for setting goals because that’s when you feel more ready to turn the page on past failures.

Human behaviorists believe that a new beginning, such as New Year’s Eve, allows us to leave some mistakes in the past and say, “This was my old self, but my new self will be different.”

Of course, something like this may sound very utopian, but there is nothing negative about setting goals and trying to achieve them. In any case, the experts cited by CNN offer five evidence-based strategies. These are tips from How to Change: The Science of Getting from Where You Are Now to Where You Want to Be.

Five scientific tips to motivate yourself

1. Create phrases with your goals

Find a specific phrase that will effectively cover your goal.

For example, if your New Year’s resolution is to meditate five days a week, you could post or say to yourself, “I’ll meditate in the office on weekdays during my lunch break.”

The goal is to create a sentence that makes you remember your goal, but also makes you feel guilty if you miss it.

2. Give yourself a “little punishment.”

Experts believe that imposing a small fine on yourself can help you achieve your goal.

You can, say, tell your friends about your goal to put more effort into achieving it, or even make a money bet with someone to motivate yourself even more.

3. Have fun with it

However, focusing only on achieving the goal may not bring legitimate results. If your goal is not fun in and of itself, then you are unlikely to pursue it. In other words, you have to enjoy what you are doing so you don’t give up quickly.

One way to make goal achievement, which usually seems like a chore, more fun is to combine it with the “pleasure of guilt.”

You can, for example, “tell yourself” that you will watch your favorite TV show right after your workout. Or you can enjoy a delicious drink while reading.

4. Allow yourself exceptions

If the goal you’re setting is difficult and you feel bad every time you don’t reach it, try a different tactic.

That is, instead of feeling like a failure every time you “break” an agreement with yourself, choose a few days a week to rest and do not set a schedule.

5. Ask friends for help

It is good for you to spend time with people who also set goals for themselves.

If, for example, your New Year’s resolution is to run a marathon or write a book, you can start spending time with friends who have already done it so they can help you.

Also, if you have a friend who has a common goal with you, then the chances of achieving the goal increase.

You can start a new life

If you think you’ve already failed if you haven’t set goals for the New Year, science disagrees because you’ve set the stage. That is, you can start over next Monday, next month, or even your birthday.

^{According to CNN}