{"id":432365,"date":"2025-02-04T17:01:28","date_gmt":"2025-02-04T17:01:28","guid":{"rendered":"https:\/\/formnutrition.com\/us\/inform\/productivity-specialists-explain-how-to-stay-on-track-with-your-resolutions\/"},"modified":"2025-02-04T17:01:28","modified_gmt":"2025-02-04T17:01:28","slug":"productivity-specialists-explain-how-to-stay-on-track-with-your-resolutions","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/productivity-specialists-explain-how-to-stay-on-track-with-your-resolutions\/","title":{"rendered":"Productivity Specialists Explain How to Stay On-Track With Your Resolutions"},"content":{"rendered":"

Though most of us enter a fresh year with the best of intentions – lose weight, bulk up, stress less – the hard truth is that the majority of those shiny resolutions end up getting abandoned before the seasons change.<\/p>\n

Stats suggest that the failure rate for New Year’s resolutions sits at an estimated 80%, with most people throwing in the towel by the second week of February. Motivation drops, life gets in the way and healthy new habits struggle to stick.<\/p>\n

So how can you get a handle on your goals and edge out the odds? Leaning into smart productivity tools and tech that can make repetitive tasks both appealing and achievable is one place to start. We asked two experts, Maria Lovelady<\/a>, a life and ADHD coach, and Emma Jeffreys<\/a>, a coach and NLP practitioner, to share their best advice.<\/p>\n

\"\"<\/p>\n

Get your body double on<\/h1>\n

Find it easier to knuckle down to a task when you\u2019re surrounded by other people furiously typing away? Whether you\u2019re writing a business proposal, penning a book project or just need some fuel to power through your life admin, a buddy system can keep distractions at bay.<\/p>\n

\u201cBody doubling is a strategy that\u2019s built on the idea that having people around you can increase your productivity,\u201d says Lovelady. \u201cThe theory is that the presence of another person improves your ability to focus. In his book, \u2018More Attention, Less Deficit\u2019, Ari Tucker explains: \u2018If somebody else is in the room, there’s a little bit of social pressure to use your time well.\u2019\u201d<\/p>\n

While research on body doubling is limited, the mere existence of the \u2018Study With Me<\/a>\u2019 community on YouTube, which has racked up billions of views in recent years, suggests it’s a tool that anecdotally works for many.<\/p>\n

\u201cIf you don\u2019t have friends nearby for a local meetup, you could try virtual co-working platforms like Flow Club<\/a> and Flow<\/a>, which can connect you to like-minded people,\u201d suggests Lovelady.<\/p>\n

Break it down into a list<\/h1>\n

Chunking vague and lofty resolutions (hello, \u2018keep fit\u2019 and \u2018eat healthy\u2019) into smaller, measurable steps can help you to build those 1% habits<\/a> that lead to bigger goal success. \u201cI often help clients harness their big-picture thinking by writing lists,\u201d says Lovelady. \u201cI find that breaking goals into steps helps prioritise tasks and achieve results.\u201d<\/p>\n

There\u2019s solid science to back up the thinking too: a 2011 study<\/a> by psychologists Baumeister and Masicampo found that people tend to perform better at a task once they create a concrete plan for completing it. And when they break that task down into a list of smaller steps? They\u2019re more likely to see it through to completion, rather than give up midway.<\/p>\n

While Lovelady is a fan of old-fashioned pen and paper, there are a host of different apps that can keep your lists digitised, making them less likely to get misplaced. \u201cI like Trello<\/a> as it lets you create lists with digital reminders, which can be really helpful if you\u2019re likely to put your personal goals and resolutions on the back burner when life gets busy.\u201d<\/p>\n

Reward yourself<\/h1>\n

If you\u2019re feeling particularly dispassionate about rolling out of bed for an early morning leg workout or meditation session, bundling the habit with a reward can keep you on track with your training. In the field of positive psychology, this is what\u2019s known as habit stacking.<\/p>\n

\u201cRewarding yourself for completing tasks boosts dopamine, a neurotransmitter that drives motivation by linking activities to pleasure,\u201d explains Lovelady. \u201cThis reinforcement then encourages us to repeat the habit, as we crave the reward associated with the hard work.\u201d<\/p>\n

The key thing? \u201cKeep your dopamine hits positive and sustainable long-term,\u201d stresses Lovelady. Rather than uncorking a bottle of wine, try making a chocolate salted caramel protein shake<\/a> or listening to an episode of your favourite podcast. \u201cThis way, rewards are both sustainable and able to be repeated often,\u201d she adds.<\/p>\n

\"\"<\/p>\n

Roll out the tomato<\/h1>\n

When it comes to getting difficult stuff done, monotasking is your friend. \u201cThe Pomodoro technique has been scientifically proven to increase productivity,\u201d notes Jeffreys. \u201cIt keeps cognitive boredom at bay, keeps us motivated by rewarding us and helps us to focus on one task at a time.\u201d<\/p>\n

The time management method, which originated in Italy in the 1980s, involves working in focused intervals, called pomodoros, followed by short breaks. You simply choose a task, set a timer for 25 minutes, and spend that time working with no distractions. \u201cIf anything pops into your head and threatens to derail you, like an email you forgot to send, then just write it down and carry on,\u201d advises Jeffreys.<\/p>\n

When the timer goes off, you can then reward yourself with a short five-minute break. \u201cStretch, dance to a favourite tune, make a coffee, go for a short walk,\u201d suggests Jeffreys.<\/p>\n

Over time, these 25-minute work blocks and structured breaks can help you to work more efficiently, while slashing the time you spend procrastinating on social media.<\/p>\n

Lean on the \u2018five-minute rule\u2019<\/h1>\n

Whether you\u2019re starting to wax and wane on your workouts or you\u2019ve lost steam on a goal to redecorate your apartment, the five-minute rule can help you to kill procrastination in its tracks.<\/p>\n

This straightforward cognitive behavioural therapy technique involves committing to working on a task for just five minutes, and then deciding whether to continue once the times up. It\u2019s designed to solve the universal human tendency to put off starting difficult tasks, with many of us finding taking the first step the hardest part.<\/p>\n

\u201cOnce we actually get started on a task, we often find we\u2019re suddenly in the zone and feel motivated to carry on,\u201d notes Jeffreys, \u201cwhether that\u2019s going for a run, answering emails or trying to work on a bigger goal project.\u201d<\/p>\n

She continues: \u201cAll too often, the tasks we set ourselves are just too big, too daunting, too unmanageable.\u201d But just five minutes of effort with no pressure to keep going? That\u2019s a New Year\u2019s resolution we can definitely get on board with.<\/p>\n","protected":false},"excerpt":{"rendered":"

80% of New Year\u2019s resolutions fail by mid-February. Productivity experts share their top tips to help you stay motivated and achieve your goals.<\/p>\n","protected":false},"author":20503,"featured_media":432368,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73,41],"tags":[],"class_list":["post-432365","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-life","category-mind"],"acf":[],"yoast_head":"\nProductivity Specialists Explain How to Stay On-Track With Your Resolutions - Form - US<\/title>\n<meta name=\"description\" content=\"80% of New Year\u2019s resolutions fail by mid-February. 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