So it's been what like three or four months since we talked? It has. How are the

anxiety attacks? You know what? Something clicked in my head Charles that I wouldn't have believed it would even be possible but

God's honest truth I have not experienced any anxiety attacks since I talked with you guys.

This is how to, I'm Charles Doohig.

As we wrap up 2019 and look ahead to 2020, we wanted to do something a little bit

different today. In the last year, we've brought you stories of people who want to

change and advice from experts about how to make those changes happen.

And this week we thought we'd check in with some of the listeners who have been on the show

to see how the advice we gave them has held up. But we also have another goal. It's

New Year's Eve and so many of you are probably making New Year's resolutions

right now and we wondered if all of our episodes taken together

if they might offer some lessons in how to make change happen.

And some tips about making your resolution stick

into February, in March, and maybe all of 2020.

For me, small improvements are exciting because that means that improvement is possible.

You know, it's like when they do sled racing, the most important part is breaking the sled from the ice. If you know that you can make one step that means you can make a hundred.

There's a lot of research about New Year's resolutions and about how to create resolutions that work.

When we endow our resolutions with a sense of ceremony,

it seems to make them last longer.

But what matters most is how we structure

our New Year's resolutions. And the first big rule is that

resolutions like this year I'm going to get into shape or or this year I'm going to

...