Resolution Reality Check

How to make promises you'll actually be able to keep

Calling all smokers and couch-living TiVo addicts: Bad habits are so 2004. Get ready to make your fresh start stick with SELF's Resolution Renovation program. Starting over has never been so easy.

Last year's resolution. "I'll lose 50 pounds"
Why you couldn't keep it Like home remodeling, this task is endless. "It could take up to a year, maybe longer, to reach that goal," says SELF's contributing weight loss editor Joy Bauer, R.D. There is no light at the end of the tunnel.

This year's goal "I will lose 10 percent of my body weight." By breaking the project into smaller pieces, you get results and are rewarded more quickly, which keeps you motivated. Dropping as little as 5 to 10 percent of your weight (about 15 pounds for a 150-pound woman) has big payoffs, including lowered blood pressure and risk for diabetes. If 15 pounds is too daunting, go for 5, then 5 more. Hit your target, throw a yay-you party and then set a new (doable) goal for the future.

Last year's resolution. "I'm going to be really, really healthy this year"
Why you couldn't keep it It's like saying "I'm going to be rich!" without investing in so much as a lottery ticket. It's too vague.

This year's goal "I'm going to lower my cholesterol." Be specific about your intentions. Pick a few things you'd like to do, such as eat more veggies, and then figure out a strategy: Stop by the market on your way to work and buy baby carrots to keep at your desk.

Last year's resolution. "No more sweets ever!"
Why you couldn't keep it It's inhuman. Cutting out sweets completely is a trap that will lead to overeating and guilt.

This year's goal "I can have one mini-treat a day." Desserts deserve a spot in your diet in moderation. That's true of most things we consider vices, like having a drink or sleeping in on weekends.

Last year's resolution. "I'm hitting the gym every morning, no skipping allowed"
Why you couldn't keep it It's difficult to do anything every morning, and besides, the promise may not fit your lifestyle. If you have kids and a commute, failure is almost inevitable.

This year's goal "I'll go at lunch twice a week and do a pilates video at home two other days." Build in some flexibility so when life gets too hectic, you can still achieve your goal.

Last year's resolution. "This is my last puff"
Why you couldn't keep it You took away something you love without deciding what to do when you crave a smoke. Quitting, especially when it's something addictive, requires a strategy. "Willpower will take you only so far," says Maryann Troiani, Psy.D., coauthor of Spontaneous Optimism: Proven Strategies for Health, Prosperity, and Happiness (Castlegate Publishers).

This year's goal "I'm going to come up with a kick-butt plan and rally the troops to support me." Talk to your doc about which smoking-cessation methods are best for you. Then set a quit date at least five days ahead so you'll have time to get psyched and garner support from friends or other quitters at www.quitnet.com. When it comes to resolutions, timing is everything: Don't wait until the ball is dropping to make one. When you're buzzed, bloated and out well past your bedtime, you're more likely to promise yourself the impossible.