Never have a 支援する-up 計画（する）, put your money at 火刑／賭ける and don't say 'don't': The tricks psychologists say will make your 決意／決議s stick in 2015

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Sleeping 井戸／弁護士席 can help us 達成する our ambitions as can putting our own money at 危険

計画（する） to eat a little いっそう少なく sugar, 消費する a 減少（する） いっそう少なく alcohol, spend a little more conservatively or make better use of that expensive gym 会員の地位 in 2015?

It all sounds so simple on 1 January but making 決意／決議s stick for the next 364 days is not so 平易な.

Luckily though, there are scientists and psychologists who ponder the 重要な to goal setting all year 一連の会議、交渉／完成する - and have some clever tricks on how to best go about it.

最近の 研究 has 設立する that 簡単に sleeping longer hours can help us 達成する our ambitions as can raising the 火刑／賭けるs and putting our own money at 危険.

But having a 計画（する） B at the 支援する of the mind or 簡単に using the wrong language to でっちあげる，人を罪に陥れる our 決意／決議 can 結局最後にはーなる scuppering the best 意向s.

Here are some fresh ideas to help make 2015 the year you finally do it - whatever 'it' may be.

Don't have a 支援する-up 計画（する）?

A 一連の new 熟考する／考慮するs 設立する that people who were told to think up a 計画（する） B when goal setting were いっそう少なく likely to 達成する their goal.

The 研究 published in Time magazine 設立する that 支援する-up 計画（する）s often backfire.

The theory goes that by making 失敗 feel somehow more 許容できる, a 支援する-up 計画（する） zaps the 願望（する） to chase the main goal.?

So don't give yourself a way out, just keep your 注目する，もくろむ on the big prize. ?

Sleep on it

New 研究 from the University of Hertfordshire 設立する that 欠如（する） of sleep can 減ずる self-支配（する）／統制する.

The 熟考する／考慮する asked 1,000 people to 率 both the 質 of their sleep and how successful they were at 達成するing their 決意／決議s.?

Sixty per cent of people who slept 井戸／弁護士席 said they were able to 達成する their 決意／決議s, compared to just 44 per cent of those who slept 貧しく.

Professor Richard Wiseman who led the 熟考する／考慮する said: 'These findings build on previous work showing that sleep deprivation 混乱に陥れる／中断させるs self-支配（する）／統制する and willpower.'< /span>?

Don't say 'don't'

でっちあげる，人を罪に陥れるing your 決意／決議 in 肯定的な 条件 helps to make a goal more achievable, によれば psychologist and author of Taming The 続けざまに猛撃する, Kim Stephenson.

'Your mind won’t do “you mustn’t spend money” or “don’t eat too much”. It’s like 説 “don’t think of elephants” - you can’t help thinking of elephants because you have to dwell on what you are trying not to think about to know what to 避ける.

'Make it 肯定的な like 説 “eat the healthy choices” or "check what you're spending" to help make them become more achievable.

'Try also to make it something that you really want long 称する，呼ぶ／期間／用語, that will 動機づける you. So rather than “lose 負わせる”, or “go to the gym”, make it “get healthy”.

'明白に you need to 査定する／（税金などを）課す what that means ーするために define your goal, but 決意／決議s work better if they're something to look 今後 to.'??

でっちあげる，人を罪に陥れるing 決意／決議s 前向きに／確かに like 'eat healthily' rather than 'don't eat 急速な／放蕩な food' helps make goals achievable

Chop it up

Why give yourself one tick when you you can have 20? It's more gratifying to work に向かって lots of smaller goals than one enormous (and 潜在的に 圧倒的な) one.

That's によれば George Wu, a professor at the University of Chicago's 商売／仕事 school.

目的（とする） to read 24 調書をとる／予約するs this year? Why not give it a bite-sized time でっちあげる，人を罪に陥れる and be able to pat yourself on the 支援する every month if you manage to finish two.

It will make your goal easier to 達成する and 刺激（する） you on to keep at it.

It's more gratifying to work に向かって smaller goals than one enormous (and 潜在的に 圧倒的な) one

Try '誘惑 bundling'?

This idea is to bundle 'should' activities with ones we have a strong 願望（する） to do.

によれば psychology professor Katherine Milkman, who coined the phrase, this 戦略 can help solve two problems at once - 減ずるing the 量 of time we spend indulging in activities we want to 減ずる (watching trashy TV for example) while upping those we want to 増加する (like going to the gym).

'You won’t feel 有罪の while watching that show, and time will 飛行機で行く while you’re at the gym,' she explains.

Day one 負かす／撃墜する, 364 to go?

A '誘惑 bundling' 熟考する／考慮する run by Milkman looked at students who belonged to a university gym, all of whom 示すd they 手配中の，お尋ね者 to work out more.?

The students were given iPods 負担d with four tempting novels of their choice. One group was only 許すd to 接近 them at the gym and these students ended up working out 意味ありげに more than a group who were 許すd to 接近 the iPods any time they liked.

Raise the 火刑／賭けるs

熟考する／考慮するs into 負わせる loss have 設立する that the most 効果的な diet 計画（する）s are ones in which 関係者s have to part with cash if they don't 会合，会う their goals.

The success of goal setting websites, such as stickK.com, have 設立する that the theory 持つ／拘留するs true in all other 面s too.

StickK.com was designed by behavioral 経済学者s and helps 使用者s 達成する their goals using money-losing incentives.

The 場所／位置 asks 使用者s to 調印する a かかわり合い 契約, which they say helps define the goal. 使用者s then decide how much money they'll put on the line and where the money will go if they don't 実行する that 契約. (For extra 動機づけ they can even 指定する an 'anti-charity', a 原因（となる） you don't believe in, to receive their 基金s.)

So if you put ?your money where your mouth is you might just find the old adage helps you 達成する what you wish for in 2015.?