Do you diligently follow through on your New Year's Resolutions? If you are like many people, you probably find some challenges in this area. Most people stick to their resolutions for 30 days or less.

Frustration, disappointment and feelings of failure lead to avoidance and resignation to old patterns. Given that most New Year's Resolutions are unsuccessfully recycled year after year, it raises the question: How do you create lasting change?

The field of Positive Psychology offers insight and hope for answering how to create changes that last, enabling you to accomplish your goals. In brief, Positive Psychology focuses on the solution more than the problem. It supports you to use what is already working in your life to create more of what you want and less of what you don’t want. Here are a few essentials to get you started.

FIRST (and probably the most foundational ingredient to success), is to learn your strengths. Strengths include your values and your character. Positive Psychology outlines 24 strengths. Each of us has six “Signature Strengths” we are using at any given period of our life.

Go to www.authentichappiness.sas.upenn.edu and take the “Brief Strengths Test.” Once you discover your strengths, write them down and post them where you can see them daily. In any given moment, identify which strengths you are using to help you actualize your goals and intentions at that time. For example, let’s say one of your signature strengths is perspective. When you focus on achieving your goal by tapping into your ability to see the big picture (or have perspective), you will be more naturally efficient and competent in following through.

Or let’s say your strength is either creativity or humor. If you apply one of these strengths to help you achieve your intentions, you will be accessing your natural capability and resilience and thus more likely to stick with your goal. Focusing on your signature strengths is essential to help you stay on track with your goals.

SECOND, monitor and manage your emotions. In Positive Psychology, this falls under the guise of self-regulation, or the ability to use your emotions to manage your behavioral tendencies, multi-task and make reliable decisions. Emotions drive behavior. Self regulation reflects your ability to be flexible and act in a consistent and positive manner. Lack of self-regulation is viewed as the reason for many psychological and social issues.

Mindfulness Meditation is a great tool for developing self-regulation. Research shows mindfulness meditation decreases distraction, rumination and stress, while increasing focus, happiness and conscious choices. An example of mindfulness-based practice includes sitting quietly and meditating on one or more of your five senses. Notice what you see, hear, taste, smell and feel. This great exercise can be done in nature or in a cozy environment in your home. Yoga and Tai Chi are also considered mindfulness practices, and most gyms and recreation centers offer yoga classes. In today’s world, there are plenty of opportunities to engage your mindfulness muscle. If you want to achieve your goals, we highly recommend adopting a daily practice of mindfulness meditation.

THIRD, watch out for the following saboteurs of change: unrealistic expectations, disgust, complaints, judgments, criticisms and pessimism. Change requires hope, faith and determination. You have got to give it all you've got, if you really want to make a difference in your lifestyle.

A great book that illuminates this strategy further, is called You Can’t Afford the Luxury of a Negative Thought by Peter McWilliams. Maybe this is taking it a bit too far, but there definitely is truth in the fact that chronic pessimism is a real downer to fulfilling your goals. Eavesdrop on the conversation you are having with yourself. Increase your awareness of the presence of change saboteurs and make a conscious effort to use your strengths to stop self-sabotage. When you notice one of the saboteurs present, ask yourself how you can use one of your signature strengths to help you reach your goals in that moment.

FOURTH, remember: you can only change yourself. If you want to change someone else…you can’t. If someone else changes because of something you said or did, then they chose to change vs. you making them change. The same rule applies in reverse. No one can make you change. You have to choose it. People often give their power over to others in this area. They blame others for making them feel a certain way or making them do certain things. This leads to a pervasive sense of powerlessness and feeling incapable to follow through on your goals. Your mind understands this as others made you change, versus you having the ability to choose to change.

Acknowledge your conscious choices. Whether you do something you like or don’t like, say to yourself, “I did that. I chose that.” In that moment, it may not make you feel very good if you have abandoned your lifestyle program, however it will send a message to your mind that in the future you can choose differently. This method is not about blame or beating yourself up. It is simply an acknowledgement of your freedom of choice.

Our FIFTH and top recommendation, is to have fun with the process. Life is about the journey, not the destination. Said in another way, it is hard to have a happy ending to an unhappy journey. If you are stressed out about achieving your goals and feeling deprived, then you are in a state of resistance. You have to find a way to make peace with where you are (even if it is not where you want to be), and enjoy the process of reaching your goals. Celebrate the daily wins no matter how small. Do things that make you laugh or bring you joy and surround yourself with like-minded and joy-filled people.

Make 2010 count; begin practicing Positive Psychology.