Do you try to achieve major goals overnight, or do you make them a reality one small step at a time, one day at a time? In my study of how to make and keep New Year Resolutions – as well as in my career and business – I have discovered that most major projects, goals, dreams, and New Year Resolutions transform from spark of an idea to concrete results over a period months and years, rather than days and weeks (i.e. overnight success). If you want to achieve wonderful dreams, or build new healthy habits to replace old unhealthy habits, typically you have to run a marathon rather than a sprint.

Sometimes, of course, a sprint does work. For instance, when I quit smoking 20 years ago, I stopped cold turkey and never looked back because cigarettes made me feel awful. I had serious allergies that worsened with each puff. Those allergies probably added years to my life because they forced me to eliminate an unhealthy habit. Some folks, however, can’t simply stop smoking overnight.

Success often arrives after multiple attempts, along with professional help and other remedies. Kicking the smoking habit often is a marathon. Most of my major dreams like earning college degrees, building a journalism/political career, as well as a small business, were (and continue to be) marathons. I truly enjoy the journey and each time I reach my destination, I strive to go beyond the original, planned end-point.

My primary 2009 resolution to take small daily steps for health and happiness is another good example of running a marathon rather than a sprint. Each day, I make a conscious effort to take small daily steps toward health and happiness. I exercise, work hard to eat healthy food, log long hours on beloved creative projects, and make time for loved ones to name just a few of my priorities.

All of those small steps add up over time like money earning compound interest in the bank. I am not striving for overnight results, or immediate success. Instead, each day I take small steps toward my dreams that pay huge dividends over time. Some days I am incredibly happy to rack up wins and I make a point to celebrate those victories. Other days, I don’t live up to my expectations, goals and dreams. Rather than beat myself up, I learn my lessons, vow to do better, and move forward with my head held high.

I recently discovered a Telegraph.Co.UK article about research that investigates how long it takes to form a habit that is being reported in the European Journal of Social Psychology. According to the July 18 Telegraph Article, by Roger Dobson, “. . .The research, the first to investigate how long it takes to form a habit, has significant implications for people who want to adopt a healthy lifestyle or stick to a diet. The same team has now been funded by the Medical Research Council for more research looking at how to use habit creation in weight loss. “What we found was that it takes 66 days on average for people in our study to acquire a habit,” says Professor Jane Wardle, of University College London, who carried out the study with Dr Phillippa Lally. “It varied between individuals, but the finding is that if you do something everyday in the same situation, it will become an automatic reaction in response to those situational cues, a habit. It is the first time this has been established.””

It is an interesting article well worth a read. If you are working to build some ‘healthy habits’ into your life – habits that will promote joy, happiness, fitness, good self esteem, confidence, and an array of other positive outcomes – September, October and November are wonderful months to launch an effort. Consider the momentum you will have by January 1, 2010! Here are 25 of my own favorite 2009 ‘Daily Resolves’ for health and happiness – try them on for size, or better yet, create some of your own!

I Resolve To Blog!
I Resolve To Save!
I Resolve To Be Me!
I Resolve To Be Nice!
I Resolve To Carpe Diem!
I Resolve To Banish Doubt!
I Resolve To Dare To Dream!
I Resolve To Eat A Rainbow!
I Resolve To Give More Hugs!
I Resolve To Live Consciously!
I Resolve To Walk For A Cause!
I Resolve To Stop Procrastinating!
I Resolve To Indulge In Moderation!
I Resolve To Drink Plenty Of Water!
I Resolve To Learn To Ask For Help!
I Resolve To Use Canvas Not Plastic!
I Resolve To Keep America Beautiful!
I Resolve To Walk For Health & Happiness!
I Resolve To Remember You Are What You Eat!
I Resolve To Appreciate The Simple Things In Life!
I Resolve To Smile At Strangers I Meet Along The Way!
I Resolve To Climb Every Mountain, One Small Step At A Time!
I Resolve To Get Out Of My Comfort Zone And Try New Things!
I Resolve To Schedule Exercise, Stretch, Hydrate, Take Breaks!
I Resolve To Follow My Dreams To Their Final Destination And Beyond!

Kim Simpson, a former journalist, provides communications, fundraising services and strategic planning, for Members of Congress, non-profit organizations, corporations, and associations in the Washington, DC Metropolitan Area. A self-employed entrepreneur, with more than 30 years of experience, she launched IResolveTo.Com in 2005 in an effort to help others to achieve their New Year Resolutions, Dreams and Goals.