New Year's resolutions date back to 153 BC, when January -- named after Janus, god of all beginnings -- replaced March as the first month of the Roman calendar.

More than 2,000 years later, people are still making them, and breaking them. When it comes to keeping our New Year's vows, practice has made far from perfect.

Research shows that end-of-the year resolutions rank higher than other goals in terms of commitment because they represent personal aims that people really care about.

Despite this emphasis, 22 per cent of resolvers fall off the wagon after a week, according to a paper published in the Journal of Clinical Psychology. And after three months, half the adults surveyed had called it quits.

Richard Koestner, a researcher at McGill University who specializes in goal-setting and self-regulation, told CTV.ca we almost can't help but fail.

"Failing to keep New Year's resolutions is the norm, rather than the exception," Koestner says. "We have a limited amount of self-control, and we are creatures of habit. It's very hard to change the way we behave in our everyday lives."

Resolutions that don't work

According to an in-depth analysis published in the journal Psychological Inquiry, New Year's resolvers who don't go the distance usually have one, or more, of these three issues:

• They lack clear, specific aims. Many set ambiguous or conflicting goals, making it difficult to keep focused;
• They fail to monitor their progress toward the goal. They don't pay attention their behaviour in relation to their aim. And goal pursuit without close monitoring is likely to go awry;
• They don't have enough self-control to keep pursuing their goals in the face of obstacles and distractions. They fail to alter their typical way of responding, and self-control is a limited resource that can be quickly depleted.

Even if you manage to get your ducks in a row, Koestner says you probably still won't stick to your guns unless the resolution is chosen without outside influences.

"If (a New Year's resolution is) deeply-felt and personally-endorsed, people are more likely to achieve it," he said.

"If you choose a goal that's really close to what you care about and value, instead of one that others expect from you or tell you to do, you have to draw on less self-control."

And rewarding or punishing yourself for goal-related behaviours can have the same negative effect as an externally-motivated resolution, Koestner says.

"Using controlling tools (to stick to goals) might work in the short-term, but not in the long-term, because it interferes with our sense of autonomy," he said.

"If people are in conflict and fighting with themselves, it's not sustainable."

The long road to success

Because New Year's resolutions can, and often do, fail, many write them off as a lost cause. But Koestner says people who try to beat the odds don't walk away empty-handed, even if they falter.

"Even though people fail and they feel bad, they still usually learn something," he said.

"The key is to know that it takes people an average of six or seven attempts to be successful. If you don't keep your resolution, learn from what you did this time, and see what you can do different next time."

And if you usually struggle to stay driven, don't use it as an excuse to reject New Year's resolutions. Surprisingly, you may have a better shot at success than someone who's more ambitious, according to Koestner.

"Implementation plans seem to work especially well for people who don't have a lot of self-control," he said.

"So you don't have to be someone who's always extremely motivated to stick to your New Year's resolution."

Going the distance this year

No matter what you'd like to improve in 2008, passion alone won't make it happen, says David Allen, an author, lecturer, and productivity consultant.

But the creator of the "Getting Things Done" action management method and president of The David Allen Company told CTV.ca what will:

1. Change your comfort zone

When's the last time you left the house without brushing your teeth?

Mentally grouping your resolution with other basic things you do automatically, such as maintaining personal hygiene, works as a motivator.

"You're used to (doing things to) a certain standard, and when you fall too far below that standard, you start feeling uncomfortable, so you adjust your behaviour," Allen says.

"In order to make a change and make it stick, we have to alter what we're comfortable with. Until that happens, you're in automatic pilot mode, and automatic pilot will always win over will power."

2. Market your resolution

Companies spend billions of dollars on advertising to convince consumers their products are worth parting with often hard-earned money.

Taking tips from successful campaigns can help you slowly but surely close the deal on your New Year's resolution.

"Try to sell yourself on a picture of who you want to be -- invest in that image, write ads for yourself, and be your own Madison Avenue," he said.

"And have patience -- it's not an overnight event. Ads don't assume you're going to go out and buy (a product) after seeing it once. It's about repetition."

3. Fool your brain

Be like an athlete -- keep your eyes on the prize by mentally honing in on how it would look, sound, and feel if you were living your goal.

"The nervous system can't tell the difference between well-imagined thoughts and reality. So once you set a goal, start re-grouping your neurological pathways." Allen said.

"Cut out pictures, create 'treasure maps', and visualize. Get a good picture of who you want to be, focus, and then have patience."

4. Sweat the small stuff

Focus on small things that are strategic and useful, and then do them consistently.

"Find some boring thing to do that you can win at right away, such as walking around the block instead of running a marathon if you haven't exercised for years," Allen said.

"Have a vision of writing the great Canadian novel, and then set a goal to finish a paragraph every day, whether it's good or bad."