January marks more than the beginning of a new year for many – it signifies a “clean slate” marked by good intentions to be the best versions of ourselves. This often leads to resolutions to be better exercisers, eaters, spouses, parents, employees, money managers—or whatever goals you might set for yourself.

For some reason, however, resolutions tend to lose their staying power, falling by the wayside after a few months – and in some cases, after just a few weeks. So what can you do to improve your chances for success?

Two primary paths are:

• Believing in yourself
• Being realistic

The power of positive thinking

Research suggests that the more we believe in ourselves, the more successful we are likely to be at keeping our resolutions. You will have more faith in your ability to reach your 2023 goals if you have the skills you need to succeed and you are ready for change.

Here are some good starting points:

• Reflect with gratitude. What were you grateful for last year? Nothing is too small; the last few years saw many health worries and struggles, so if you and your loved ones came through with good health, that’s something to be grateful for. Reflect on other accomplishments you had and how you were able to achieve them. This can make you feel more confident about what you can achieve going forward.
• Ditch the laundry list. It’s tempting in January to see the entire year stretching before you as a blank canvas waiting to be filled, but don’t torture yourself with an endless list of 2023 goals. Instead, start with a small slate of realistic and achievable goals. Start with five, or maybe even three. You can always add more later. Or, try listing a few goals for each month instead of the entire year so you can accommodate any unforeseen changes that may take place in your life.
• Write them down in order of priority. Not all goals have equal standing, so list them according to priority. Writing them down also makes it easier for you to remember and revise them slightly, if necessary, and helps keep you accountable to yourself.
• Seek reinforcements. Not everyone is comfortable sharing all of their goals with friends and family but discussing one or two important ones can provide you with some motivation and support. And don’t rule out professional support if you’d rather speak to an unbiased neutral party, or you simply feel you need some emotional support. Transocean’s free EAP benefit is ideal for finding a range of support resources.

Be realistic

Beyond believing in yourself, your best chances for “resolution success” also have to do with how realistic you are, according to the American Psychological Association. You are more likely to be successful setting small, attainable goals, than trying to hold yourself hostage to a sweeping or overwhelming change.

• Approach, don’t avoid. Think of your goals as ones you are stepping forward to reach, versus walking away from to avoid. For example, instead of “avoid unhealthy snacks,” you might write, “incorporate two servings of fruit each day,” or “drink two additional glasses of water daily.” With this approach you may find yourself naturally avoiding the unwanted simply by adding in new positive behaviors.
• Change just one behavior at a time. Unhealthy habits develop over time and so will developing healthy ones. Give yourself the time to develop them and help your chances of success by focusing on one change at a time. Think about how good it will feel once you can add the next one to your list!
• A slip is just a slip – not a fall. A misstep is normal! It doesn’t mean you need to wait until January 2024 to start over. Accept it with humor and grace and reflect on whether there’s anything you can learn from it to apply in the future. For example, if you find yourself dreading your planned exercise routine after a hard day at work, get up 30 minutes early, do it during your lunch hour, or join a group of like-minded friends. Remember that a new opportunity begins as soon as you resolve to get back on track.

The new year can be an exciting time to implement change. Setting yourself up for success is one of the best post-holiday gifts you can give to yourself.