This week, a number of us will make promises to ourselves in the form of New Year's resolutions --- most often involving weight loss, exercise and smoking cessation.

But statistics provided by a 1989 University of Scranton study by John Norcross, PhD. show that more than a quarter of those promises will be broken after the first week and only 19 percent will be maintained after two years.

If that sounds like the odds are against success, put down that cookie and read further. A 2002 study by the same researcher identified three traits of those in the successful group — readiness to change, having the skills to change and having an attitude of self-efficacy or belief in one's ability to change.

Readiness to change.

There's a difference between a wish and a goal. It's not enough to say, “I'd like to begin running,” or “I wish I could lose weight.”

A specific goal marks a decision to act and a readiness for change and simple changes are more likely to become habits. How about, “I'd like to run three days per week or I'm going to register for the Easter Egg Dash in April.”

The second part of readiness includes making a plan that ensures success. There are lots of tried and true running plans from beginner to ultra-marathoner available online, in print or with a group. Choose one that leads to your goal, but fits your lifestyle.

Having the skills to change.

Your brain already has the skills for success if you give it time to develop a habit. As Charles Duhigg, author of Power of Habit explains, at first, activities are conscious decisions made by the prefrontal cortex, the brain's center for higher thought processes.

With time and repetition, the pre-frontal cortex goes on auto-pilot, leaving the activity to the basal ganglia, the center of the brain that plays a major part in development of emotion, memories and pattern recognition. We now act without thinking at all and the activity becomes a habit.

According to Duhigg, a habit has three parts: the activity itself, a reward and a cue or trigger. If you choose these wisely, in two to eight months, you'll develop a fitness habit to last a lifetime.

You've already chosen the activity with your goal and plan. Although most runners run for the reward of feeling good about themselves and for the intrinsic joy of the activity itself, if you're just starting out, running is tough. It may take months to reach the fitness level where you experience the reward of “runner's high.”

If you're just beginning, the reward may be in achieving your goal number of daily steps or in sharing your completed workout with family and friends on social media. Keep a running log or journal and be sure to log at least miles or minutes run, conditions, how you felt or anything unusual that happened on the road. Reliving the experience in your log will reward you double.

Trigger your running habit by being consistent. If possible, run at the same time each day or repeat a favorite route.

Self-efficacy.

Believe in yourself and your ability to effect change in your life, no matter how small. (Prayer helps too.) But remember, believing in yourself doesn't make success easier. It just makes it achievable.

Anticipate setbacks and adversity and visualize yourself overcoming obstacles in the way. Don't give up if real life in the form of injury or life commitment interferes. It's just a setback, not a failure.

Have a happy, healthy and successful 2019.

Upcoming eventsSaturday, 11 a.m.: Resolution Run 5k Run/Fun Walk, Derry. Run around Keystone State Park Lake. 724-464-0900 or runsignup.com/Race/Register/?raceId=27566Saturday, 1 p.m.: Run 2 Read Half Marathon, Fairmont, WV. Run through Prickett's Fort State Park. 304-694-6042 or www.runtoread.orgJan. 12, noon: Community and Rec Center New Year Winter Wellness Dash 1 Mile Run/Walk, Upper St. Clair. Beanie hats to first 100 registrants. 412-221-1099, ext. 606 or mcleaster@twpusc.orgJan. 13, 9 a.m.: Frigid 5 Miler, North Park. Challenging run along North Park's North Ridge. 412-490-0881 or www.lightspeed-racing.comJan. 18-19: Wise Strength and Fitness Treadmill 5k Challenge, Grove City. Test your racing speed on the treadmill. runsignup.com/Race/PA/GroveCity/WiseStrengthFitnessCenterTreadmill5kChallengeJan. 19, 9 a.m.: PHUNT 25k/50k Trail Race, Elkton, MD. Bluesuade71@gmail.com or ultrasignup.com/register.aspx?did=51321Jan. 19, 10 a.m.: 22nd Annual Fire and Ice 5k Run & Walk, Somerset. Part of Fire and Ice Festival. 814-279-1733 or lhoffman@tprsold.com or download application at somersetinc.org/fireandice/Jan. 19, 1 p.m.: Greenwood Furnace Snowfest 5-Miler, Huntingdon. midinsmore@pa.gov or ultrasignup.com/register.aspx?did=60814Jan. 26, 10 a.m.: Freeze Your Gizzard 5k, Clearfield. Run at Parker Dam State Park with awards for creative costumes, overall finishers, oldest, farthest traveler and more. Part of YMCA Winterfest. 814-765-5521 or register online at www.active.com/penfield-pa/running/distance-running-races/freeze-your-gizzard-5k-2019Feb. 2, 10 a.m.: Zelienople Ground Hog Prediction Run, Zelienople. Choice of 7.77 miles, 3.33 miles, 1.11 mile or all three. No watches or timing devices allowed. www.getfitfamilies.com or www.active.com/zelienople-pa/running/distance-running/the-groundhog-day-prediction-race-2019Feb. 2, 10 a.m.: Community Options Cupid's Chase, Pittsburgh. Run on Northshore. 412-431-7079 or bridget.haney@comop.orgFeb. 2, 10 a.m.: PREP4PITT-1: Trout Island Tromp, Sharpsville. Run 4.6 miles on rail trail. First race in marathon series. 724-301-6775 or races@mctrails.netFeb. 9, 8 a.m.: Cupids Chase, Latrobe. Supports adults with developmental disabilities. 412-302-7915 or lacie.parker@comop.orgFeb. 10, 10 a.m.: Valentine Prediction Run, Erie. Run distance of between 4 and 6 miles starting at Presque Isle State Park's Rotary Pavilion. Runners finishing closest to predicted times earn chocolate awards. No watches or timing devices allowed. Erierunnersclub.orgRace resultsKiski Valley Turkey Trot 5k, Nov. 22: Shem Haas, 1st Overall M, 18:18; Melissa Schaeffer, 1st Overall W, 22:34; Linsey Schnur, 3rd Overall W, 23:18; Jacob Schaeffer, 1st 11-15 M, 19:53; Amy Ward, 1st 40-49 W, 25:08; Mark Walter, 2nd 50-59 M, 25:52; Robert Sheridan, 3rd 50-59 M, 25:56; Don Toy, 1st 60-69 M, 27:45; Mark Miller, 24:27; Talitha Fulk, 25:42; Anna Fenagonia, 26:34; Gabrielle Fulk, 27:54; Ed Row, 28:54; Travis Mccool, 29:59; Jack Boyle, 30:17; Jim Boyle, 30:38; Chris Gledish, 30:39; Domick Gledish, 30:42; Adam Sproat, 30:49; Erin Schaeffer, 30:55; Mallory Row, 31:05; David Shero; 31:28; Griffin Mccool, 31:29; Matthew Mccool, 31:33; Megan Bonelli, 32:04; Todd Rupert, 33:38; Bethany Bowser, 33:50; Brian Pizer, 34:53; Sam Anderson, 35:50; William Naser, 36:32; Chris Burton, 39:57; Joe Potocnik, 41:43; Alyssa Gibbons, 42:05; Vincent Surace, 42:06; Rob Good, 43:24; Joe Zboran, 44:00; Beth Zboran, 46:12; Kinya Prunty, 47:54; Doug Jones, 49:55; Sarah Jones, 49:58; Susan Kiffer, 51:27; Emersyn Jones, 52:49; Edward Solomon, 52:49; Noelle Fulk, 53:17; Michael W Braunstein, 54:00; Shannon Sproat, 54:20; Barbara Cypher, 54:22; Britni Pugliese, 1:00:37; Zachary Pugliese, 1:00:37; Kathy Murray, 1:00:58Riverside Gobbler's Gallop 10k, Nov. 22: Adam Hessler, 1st Overall M, 35:26; Doug Petrik, 2nd Overall M, 37:37; Patrick Moran, 3rd Overall M, 38:41; Julie Saibana, 1st Overall W, 45:27; Anna Maharg, 2nd Overall W, 46:54; Jodi Patterson, 3rd Overall W, 47:24; Bill Evans, 1st 20-29 M, 39:20; Matt Montellanico, 1st 30-39 M, 41:12; John Armstrong, 1st 50-59 M, 43:55; Jeffery Gonzales, 1st 40-49 M, 44:07; Dave Boser, 2nd 40-49 M, 44:35; Jeff Wiley, 1st 60-64 M, 45:22; Josh Edmiston, 3rd 30-39 M, 45:36; Jason Streckeisen, 3rd 40-49 M, 46:44; Kylee Kaszer, 1st 30-39 W, 47:29; Madeline Spadafore, 1st 14-19 W, 47:59; Lori Fromlak, 2nd 30-39 W, 48:22; Kelly Teapole, 1st 40-49 W, 48:33; Carrie Popovich, 3rd 40-49 W, 49:01; Britney Beatrice, 1st 20-29 W, 50:28; Theresa Tedrow, 2nd 14-19 W, 50:53; Sydney Wolf, 3rd 14-19 W, 50:53; Jack Patterson, 2nd 60-64 M, 51:38; John McKivigan, 3rd 60-64 M, 52:29; David Adams, 1st 65-69 M, 53:19; Katie Roltz, 2nd 20-29 W, 53:45; Mitchell Mccleary, 1st 14-19 M, 54:43; Chad Reed, 2nd 20-29 M, 54:52; Lauren Cassane, 3rd 20-29 W, 54:52; Michelle Pekich, 1st 50-59 W, 54:58; Cindy Grimm, 1st 65-69 W, 59:52; Sarah Antal, 2nd 50-59 W, 1:00:22; Deedy Vetica, 1st 60-64 W, 1:00:30; Hope Stiteler, 1st 13 & Under W, 1:03:18; David McKinney, 46:46; Justin Zackal, 46:49; Jim Carr, 46:58; Holly Peterman, 49:37; Lisa Davidson, 51:37; Carrie Birckbichler-Smith, 51:45; Pamela Marlowe, 52:40; Chris Romito, 54:06; Matt Pekich, 54:58; Elizabeth Mccollough, 55:31; Jeremiah Friday, 55:34; Nicole Bajuszik, 57:15; Julie Burns, 58:10; Janie Richards, 59:41; Ashley Mittica, 1:00:14; Steve Roir, 1:02:19; Tim Weil, 1:03:19; Melissa Stiteler, 1:03:36; Ron Wiesner, 1:06:07; Jamie Baird, 1:07:54; Mary Siegel, 1:10:11; Mandi Mccune, 1:11:56Riverside Gobbler's Gallop 5k, Nov. 22 (finishers under 29:00): Colby Belczyk, 1st Overall M, 17:30; Doug Petrik, 3rd Overall M, 18:45; Ava Pietrzyk, 1st Overall W, 19:15; Josie Schneider, 3rd Overall W, 22:41; Zachary Baker, 1st 14-19 M, 19:02; Joe Harmanos, 2nd 14-19 M, 19:04; Matthew Springer, 1st 20-29 M, 19:35; Patrick Moran, 1st 40-49 M, 21:46; Brian Hudson, 3rd 20-29 M, 22:05; Anthony Colangelo, 2nd 30-39 M, 22:19; Justin Zackal, 3rd 30-39 M, 22:48; John Armstrong, 1st 50-59 M, 22:56; Cami Cortez, 1st 14-19 W, 23:14; Grady Smith, 2nd 13 & Under M, 23:18; Sam Barry, Jr, 3rd 40-49 M, 23:22; Lori Fromlak, 1st 30-39 W, 23:56; Anna Maharg, 1st 20-29 W, 24:18; Shannon Stover, 2nd 14-19 W, 24:30; Kaley Evans, 2nd 20-29, 24:37; Holly Peterman, 1st 40-49 W, 25:01; John McKivigan, 1st 60-64 M, 25:28; Dawn Smith, 1st 50-59 W, 25:50; Nicole Hogue, 2nd 30-39 W, 25:58; Jen Bickel, 3rd 40-49 W, 26:00; Jamie Tritt, 3rd 30-39 W, 26:26; David Adams, 2nd 65-69 M, 27:42; Boone Weatherly, 2nd 60-64 M, 27:42; Rylie Teapole, 2nd 13 & Under W, 28:05; Susan Brenner, 3rd 50-59 W, 29:55; Sarah Petrik, 1st 65-69 W, 30:25; Sherree May, 1st 60-64 W, 31:37; Kenneth Bickel, 21:42; Logan Ewing, 21:48; Tristan Fanks, 22:22; Durke Martin, 22:31; Hunter Best, 22:45; Alex Scott, 23:05; Joseph Cioffi, 23:05; Jason Streckeisen, 23:32; Kyle Smith, 23:32; Samuel Zilavy, 23:36; Brian Bidenour, 23:38; Connor Fanks, 23:50; Nathaniel Sepe, 23:58; Bill Evans, 24:38; Shawn Hennen, 24:45; Dan Hogue, 24:47; Johnathon Nelson, 25:03; Eric Herrmann, 25:11; Madeline Spadafore, 26:02; James Gunn, 26:03; Carrie Birckbichler-Smith, 26:31; Pamela Marlowe, 26:33; Darin Sherek, 27:03; Stacy Eyerman, 27:11; Levi Smith, 27:24; Micaela Stover, 27:36; Jeremy Spicher, 27:37; Tyler Edmiston, 27:52: Josh Edmiston, 27:53; Robert Sforza, 27:58; Jenna Barry, 28:18; Marie Bickel, 28:23; Joey Cortez, 28:27; Dave Pilovski, 28:30; Gavin Cerilli, 28:39; Jennifer Herkin, 28:40; Ethan Pilarski, 28:58; John Brenner, 29:00Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.netPat Neubert is a running columnist for the Butler Eagle