It's that pesky time of year again when many of us make resolutions to do things like lose weight, quit smoking, save money and hit the gym. But how many of us will have even started, let alone be keeping, those resolutions by this time next week?

According to a University of Scranton psychology study, an estimated 45 percent of Americans make resolutions, but only 8 percent of us succeed in keeping them.

Los Gatos life coach Juliana Scalise says people who keep their resolutions are successful because they have a detailed plan that includes a support structure. "Studies show this is important in meeting goals," Scalise said. "The goal and intention are important; what tends to be lacking is the support to achieve it. Once you fail, it can create a mindset that leads to failure. Just a belief in willpower leads to greater success."

To develop a plan, Scalise suggests you take a step back and "look at your values and priorities, what's important to you. How does your goal fit into that? Make sure you're not trying to prove something to someone else."

She says that's because setting goals you don't want to spend time working toward will likely lead to failure.

"Another thing is knowing where the obstacles are," Scalise said. "Expect obstacles, prepare for them and address how to get back on track if you stumble."

Scalise said a support network is especially beneficial when obstacles arise. "So state your resolution to someone else," she said.

Also, consider starting with a smaller goal, such as losing five pounds by Valentine's Day, rather than 30 pounds by summer.

"You can set daily and weekly goals," Scalise said. "Look at the big picture, then break down the steps involved."

Also important: Do not take away pleasure. Too often, deprivation with no reward leads to failure.

"Spotlight your strengths and successes and how to create that mode more of the time," Scalise said. "My strong belief is that your plan has to reflect you. So assess yourself and look at your behavior patterns. Once you've done a self-assessment, you can develop a plan that fits you."

Once a plan is put into practice, Scalise said people should continually reassess it to see "what's right or wrong, or does it need tweaking? You can make small changes on a daily basis."

Do not be negative or critical of yourself. "Negativity can be subtle," Scalise warned.

Another important success factor is to carve out time for yourself. "A life coach helps an individual carve out that time," she said. "I give clients assignments, but I often find they don't get done. It's hard for people to pull away from the treadmill."

She went on to say, "People are smart, but they don't take the time to get quiet to reflect and focus on creating what they want for themselves."

Scalise does a lot of one-to-one coaching, but recently has been moving toward a group dynamic. "I've found there is power in the group because you're learning from others," she said.

To that end, there are support groups for every type of behavior modification program--from smoking to weight loss--both online or offered through health plans.

"In our culture we want instantaneous gratification. We want change to happen quickly," Scalise said. "But it takes time and commitment to make change in our lives. We know this is how you achieve success."

Contact Juliana Scalise at bellavitacoaching.org or call 408.234.9909.

Top 10 New year's resolutions

Statistics from the University of Scranton, Journal of Clinical Psychology
1. Lose weight
2. Get organized
3. Spend less, save more
4. Enjoy life to the fullest
5. Stay fit and healthy
6. Learn something exciting
7. Quit smoking
8. Help others in their dreams
9. Fall in love
10. Spend more time with family