How to Make New Year Resolutions That Actually STICK

To support our channel and level up your health, check out:

Wondering how you can make your new year resolutions stick like glue?? You've come to the right place!

The Science of Fast Weight Loss Course:

On the fourth day of Christmas my true love gave to me.

4 chipotle gift cards, 3 lululemons, 2 dumbbells clanking, 1 Youtube channelllllll

Today, we’re going to talk about new years resolutions and how to make one that actually sticks.

The facts are a little grim nerd family…

Over 50% of people in America make a new years resolutions with only around 8% of people finding any long term success.

We believe there are 5 main reasons for this and there are simply steps you can take to making your resolution stick like glue

Step #1. Keep it Realistic

If your goal is that by the end of 2017 you want a million dollars, a sloth farm, the death-star, and a private concert with Beyonce…

It’s probably not going to happen.

The science tells us that want to set goals that are hard to achieve, but still remain in the realm of possibility.

So while a private concert with Beyonce may not be in the cards, finally going to one of her concerts and buying a backstage pass to meet her, makes a lot more sense.

Step #2. Don’t set Outcome Goals – Set Process Goals

Outcome goals are goals not really in your control while process goals are things we actually can control. For example:

An Outcome Goal is something like: I want a to be a millionaire

A Process Goal is something like: I will work 2 hours a night building my profitable sloth farm

You want your goals to be in your control.

The key is picking the right process goals that naturally lead you to the outcome you want.

Step #3. Minimize the # of Goals to Less Than 3

In your brain, the prefrontal cortex is the part of the brain helping us with willpower to stick to our resolutions.

The problem is that it can only handle so much.

Making a list of 10 new year’s resolutions makes it extremely difficult for the cortex to handle and makes it less likely you’ll be able to stick to your resolutions.

Start with the 1 big thing you want to achieve in the upcoming year, and only if you feel you can handle it, add in a couple more.

Keep in mind resolutions often work like dominos (the actual game, not the pizza). Basically once one falls, so do the rest.

Step #4. Get Some Support

There’s evidence found by the American Psychological Association that reaching out to friends and loved one’s can really help us accomplish tasks.

Now you don’t have to post shirtless photos to Instagram or make a Facebook proclamation to use this science to your advantage…

All this means is that sharing your goals, successes, and struggles with people you care about will help with your efforts

Step #5. Treat Yo’self

A study by the University of Chicago found that when people set out to achieve new tasks, receiving some form of positive feedback helped people accomplish them more frequently.

So giving yourself a small reward for sticking to your goals is a good idea.

In fact, I often recommended having a reward day to most of my clients where they can go a little nuts and off their diet as it gives them mental relief and something to look forward to.

So whatever your goals are - build in some sort of reward system for sticking to the plan.

On the page we give you the 10 steps to losing weight quickly and effectively, and their all backed by science.

We also have a fast fat loss course you can check out that will be linked in the description below.

So in summary if you want to make sure your new year’s resolutions stick you should:

#1. Keep your goals realistic
#2. Don’t set outcome goals, set process goals
#3. Minimize the # of goals to less than 3
#4. Get some support
#5. Remember to Treat Yo’ self

[NourAMorsy]

this channel is amazing it should be way more popular

[TheHealthNerdTV]

What's good nerd family!? Sorry for the singing, I had to do it... Hope you enjoy this video on how to make new year resolutions and you make some that STICK! It's one of the best times of the year to get major progress on health and fitness goals, so use the time wisely :)


Our course on The Science of Fast Weight Loss for Beginners:


Follow us one our Pinterest Account if you're into that sort of thing:

Like us on BookFace:

What video do you want to see next?

#1. How to Stay Motivated to Lose Weight (my vote for the next one!)

#2. How to stop binge eating and emotional eating

#3. Losing weight without excess skin

#4. My thoughts on the Military Diet

Please vote in the comments sections below and leave any questions you may have!

Much Love Nerd Family,
- The Health Nerd

[jorgeluis]

All those 5 tips are great, but I have to say: Number 2° is by far the BEST ADVICE IN THE WORLD! Everybody focus on goals, becasuse it sounds "sexier", but nobody cares about processes. Thank you for sharing that one. The Health Nerd is my Red Power Ranger!! :D Greetings from Perú!! And Happy New Year!!

[carolinashirasawa]

The way i'm making it work is setting resolution-goals. Like, if i can keep my shit together for the next 6 months, i will allow myself to get a new pair of boxing gloves, and if i can keep it until the end of the year, i can get the punching bag i have been looking at for so long... having a "end game" helps me stay on track.. and also, as you said, setting realistic goals!

[frederiquebrulotte]

HAHAHA!!!! That song!!! Happy new year to you Health Nerd!

[seryuhaku]

Im losing weight and all your videos give me tips and a boost of morale. Really really thank you ^^

[MrPVPSaaaaan]

this channel is incredible, I'm determined to get into shape and this channel has inspired me to do so

[esapperste]

Using this for a social skills group for young adults on the autism spectrum! Its funny, short, and good solid information to help them set some goals for themselves! Thanks!

[Dreema]

I thought this was gonna be a cliche NYE resolution video but because of Fact 3, it gives a really power tip. No wonder why I may have once felt overwhelmed when trying to achieve so much. Great video 👍

[universeusa]

Great videos, please keep them coming and I will keep watching them. Thanks!

[lisatalley]

keep the videos coming always look forward to watching them

[Actorgirl]

Treat yo self! Love the videos! I will be checking back frequently this month for more motivation and health info to support my goals. Thank you for all you do!

[cerebralspace]

Really enjoy your channel. It's very informative. Keep my the good work.

[avanibali]

Great work Mr. Health Nerd! 😊 Happy New Year In Advance.

[krapkrap]

Thanks for the posting this!
Happy New Year!!!

[anyavs]

The Health Nerd is my Luke Skywalker! :)

[renmiller]

love your quick, scientifically backed info.

[michaelfedak]

I love your channel and have watched every one of your videos

[kyierracmone]

Thanks Health Nerd. This info is going to be put to great I vote 4 all 4 of the video 😁

[kanchankhannasandhu]

hi,
health nerd!
happy new year to you,
may you gt more sucess in coming year's.
can you make a video on "how much cardio shld be done to loose weight or to? gt lean.