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Motivation
Forget New Year's Resolutions: Make a 2019 WINS List
Leap positively into the future by appreciating your recent successes.
Posted January 7, 2020
Are you tired of making New Year's resolutions that you don't keep and then feeling bad about yourself afterward? Try something different this year by enhancing what you accomplished and what made you happy in 2019 rather than setting unrealistic or unachievable goals for yourself.
Most people spend time looking back on the past year and reflecting on what didn't work out that well, what they could have done differently and how to make this year better than the last. They rely on the "Not Good Enough" measuring tool.
Happiness as a goal, though, is fleeting and usually impossible to achieve as a daily experience. If you really think about it, nobody is happy all of the time. Instead of judging your year as unsatisfying because you weren't happy enough or didn't do enough, aim for contentment and fulfillment. Focus on building on the positives—your WINS. What did you do that felt fulfilling? How were you helpful to others? What things turned out differently--better--than you anticipated? Paying attention to your WINS shifts your outlook from the natural negativity bias in our brains to positive outcomes. You want to continue this progress in 2020.
Set aside 15 minutes to do this exercise. It may seem too much to do now but will be a worthwhile resource in the coming year. Start by sitting down in a quiet space and have a journal, pad of paper or your computer next to you. Follow these steps:
- Think back to last New Year's Day. Where were you? Who were you with? How had you celebrated?
- Moving forward through the months, consider highlights such as birthdays, fun activities, enjoyable vacations, etc. Write three to five of these down.
Source: iStock photo, 993952776 - Now reflect on your academic successes: What classes did you enjoy? Which projects, papers, or tests went well and why? Write three to five of these down too.
- Look at your lists: These are your WINS—events, efforts, and activities that brought you pride, good humor, and confidence. Congratulations! With a deep breath, appreciate these positive aspects of your life in 2019 and don't diminish yourself.
- Create a new document for 2020: Consider your WINS. Identify at least three things that you would like to repeat this year and how you want to do that. Post this list in your room, save it on your phone, take a picture or download it to your desktop.
- Go into your calendar and make a reminder to look at this list on the first day of every month. By reviewing this list regularly, you'll make it a reality.
Taking the time now to focus on your WINS paves the way for a positive start to the new year. You've made great strides in 2019--keep going in 2020!
