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Lots of people vow to change in the New Year, and most of those resolutions revolve around health: lose weight, exercise more, eat healthier. Other popular resolutions include spend less, volunteer more, quit smoking and manage stress. But according to research conducted by the University of Scranton in Pennsylvania, just eight percent of people who set new year’s resolutions actually achieve them.

John Norcross of the University of Scranton has said that it’s best to be concise and specific when setting resolutions.

“We say if you can’t measure it, it’s not a very good resolution, because vague goals beget vague resolutions,” he says in Forbes magazine.

According to the American Psychological Association, it’s best to start small and change one behavior at a time. Don’t be too hard on yourself if you slip up, and don’t be afraid to ask for support from friends and family to achieve goals.

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