Q: Is there anything I can do to make sure I achieve my New Year’s resolution goals this year?

A: Nearly all of us have had the experience of making resolutions. And most of us also have had the experience — perhaps consistently — of failing to follow through on our good intentions. When this happens regularly, it’s easy to become discouraged and to write off resolutions as a painful exercise in futility that undermines our sense of confidence and hope.

When making New Year’s resolutions, decide if you truly are willing to make the effort to kick a bad habit or start a healthy one. Making a decision to change just because it’s New Year’s Day isn’t enough to keep you motivated for long. Lasting change means being prepared to make sacrifices. If you’re resistant to making the necessary sacrifices, ask yourself why. Many people resist change because they’re afraid of the unknown. Unhealthy habits may be harmful and detract from your quality of life, but they’re familiar, and for many that’s reason enough to keep them.

The best way to overcome this fear of the unknown is to make yourself fully aware of the consequences of not changing your current habits and the advantages of adopting new behaviors. Make a list of the pros and cons of smoking, for example. A “pro” might be the relief from tension smoking brings you. A definite “con” is the increased risk of cancer and heart disease. Seeing the consequences of a bad habit in black and white may make fear of the unknown less imposing and make change more desirable.

Here are a few tips for effective New Year’s resolutions:

• Don’t make too many resolutions at one time. In fact, it’s best to focus on one single goal. And make sure it’s a goal that you really, really want to accomplish.
• Break your goal down into small, manageable steps. That way you can begin making modest progress toward your goal right away, starting today.
• Tell important people in your life about your goal, and ask them to help you succeed in following through on your resolution. The more public your goal and the more key people you have pulling for you, the greater your chances of success. But only involve those individuals whom you know will truly support and encourage you.
• Make creative use of reminders — little prompts to help you stay focused on achieving your resolution, such as notes on the bathroom mirror, a symbol of your goal displayed on the refrigerator door, or a loose-fitting rubber band on your finger.
• Say no to negative thinking the instant it crops up. Don’t think the second negative thought. Choose instead to dwell on thoughts of happiness and success.
• Affirm to yourself a key positive phrase such as: “I know that within me is the wisdom and strength to succeed. Whatever I set my mind to, I can accomplish.” Say it with conviction and optimism, again and again. Be sure to find or create a positive thought that feels right for you. Regularly visualize yourself achieving your goal. Let your imagination see these pictures of success in three-dimensional living color. Use all your senses to feel the reality of your success. Picture yourself in motion, as if on a videotape rather than in a still snapshot.
• Finally, remember that you’re in this thing for the long haul. Don’t expect to slip up, but be prepared for temporary failure in case it happens. If you do slip up, as soon as you can, get back up and try again. And don’t waste time mentally beating yourself up — not even for a second. Never for a moment identify yourself with temporary flashes of error. Know that you have been blessed with the power to succeed in your noble resolutions. Persistence is the mother of success. Always try once more.

Q: Do you know of any festive nonalcoholic beverages that would be good for New Year’s Eve?

A: There are many festive beverages that can be served that are easy to prepare and nonalcoholic. Here are a couple to consider:

Festive holiday punch

2 quarts (8 cups) apple juice

2 quarts (8 cups) cranberry juice cocktail

2 quarts (8 cups) 7-Up

1 quart (4 cups) Sprite

Pour juices into a punch bowl. Fifteen minutes before serving, add carbonated beverages. Do not stir. Serves 28.

Garnet sparkle

1 (6-oz.) can fresh frozen grape juice

1 (6-oz.) can frozen lemonade concentrate

1 quart cranberry juice

1 (2-liter) cold lemon-lime soda

Blend grape juice, lemonade concentrate and cranberry juice. Gently add cold soda.