By Frank Ra

Resolutions are often associated with the New Year. However, any serious commitment to make a lasting change in your life is a resolution. A resolution is different from a goal. A goal is usually a one-time accomplishment (e.g.: "I want to read this book"), while a resolution is sustained over time ("I want to read at least one book per week for most of my life"). I offer you some inspirations, together with a practical implementation: keeping a dream journal.

Some Background: Identify Patterns in Previous Resolutions

What were your previous resolutions about? How successful were they? Which successful approaches can you replicate from the past, and which ones need to be improved?

In my case, a pattern emerged very clearly; being a writing-aholic, most of my resolutions have been about writing. A blog first, then a book. The experience of writing is transformational, so I decided to repeat it in a dream journal format that I can share with my wife.

Focus on What Matters: In The Medium and Longer Term

What do you see yourself being/doing both in the short and medium term?

We spend one-third of our lives sleeping, so we better do it well. The quality and quantity of our sleeping deeply influences the quality of our awake life. Plus, as a meditator, the opportunity to extend a deeper awareness beyond the awakened state is an opportunity I can no longer pass.

Clarify Your Doubts

In addition to the subjective satisfaction of keeping your resolution, are there commonly accepted rewards mentioned by people who took it? Is there any side-effect?

After the initial enthusiasm about having a dream journal, I started to wonder if know-ing my dreams were "under observation" would influence the quality of my sleep. And, indeed, for the first few nights, the quality of sleep may be different. However, it returns to normality after a few days at most. That' s what I call the "Big Brother's house effect:" knowing to be observed may make us self-conscious for a bit, however then we return to normal behaviour.

The Power of Positive Phrasing: Being What You Want, Not Only Away from the Unwanted

If I say "Do not laugh," what do you visualize? Probably, yourself laughing. Or the sound of it. Or the feeling of release in your body which comes with a hearty laugh.

Positive resolutions focused on your actions (being/doing what you want to do) are more powerful than negative resolutions (moving away from something), which are focused on what you do not want to do because your attention goes on the words you use.

More Rituals, Less "Self-Control"

Which rituals can you incorporate in your daily life to support your resolution? Is there any existing habit which would be better to remove because it is obstructing?

I could rely on my self-control to stick to my dream journal. However, I found it more effective to give myself a routine. When I wake up in the morning, I drink a glass of water, sit, and then write today's page of my dream journal.

Share The Ride

Can you think of anyone who may like to embrace the same resolution as you? Can you think of someone who is likely to make a resolution, so you can meet regularly and share successes and challenges?

My wife and I agreed that we can share our dreams with each other anytime, if we so desire, especially if they are funny or particularly meaningful. However, there is no pressure to do so.

Embrace Diversity

What can you learn from other people who are making similar resolutions? What can you learn from the people who are sharing the resolution with you?

Especially if you implement your resolution with a partner or friend, you will be surprised by how many ways there are to achieve the same result. Love this diversity. After a few days, it became very evident that my wife and I have different approaches to keeping a dream journal. She is using an artistic, nice notebook. I have a plain one. We both have our reasons for doing this. She prefers to write more details, I just make a bullet list.

Even if a given approach does not necessarily apply to your context and personality, give yourself time to appreciate the richness of the approaches available.

Support Your Resolution With Proper Eating and Exercising

No matter if your resolution is focused on being even fitter or on something else, you benefit from feeding your body and mind with appropriate food, in appropriate quantities, and by exercising. This ensures you have full energy to devote to your resolution.

Enjoy

Last but not least, enjoy the ride. If your resolution is an entertaining one, that is even easier. If your commitment is a demanding one, appreciate the benefit it brings you each step along the path, and also the long-term advantages.

Frank Ra is a dharma instructor, and well-being coach. He is the author of A Course in Happiness and blogs on www.amareway.org. He has visited more than 30 countries and 80 cities, exploring different ways of living a joyful life, before settling in British Columbia, Canada. His work has been featured on North American, Asian and European media.