I think most of us have made noble and good-intentioned New Year’s resolutions, only to find they didn’t stick after 2 months, 2 weeks, or even 2 days. Why is this? It could be because the goal is too broad, too vague, too unrealistic, immeasurable, or even lacking the accountability you need to stick to it. How can we make goals that we stick to? Here are some tips to keeping your resolutions, or rather “goals”, in the New Year.
- Don’t make too many resolutions. Having so many goals that you drown in them without ever being able to focus on any particular one, will not help you reach or objective.
- Make sure your resolution is realistic. If you want to lose 50 pounds in 30 days, you may find this isn’t feasible, or that you aren’t making the progress you want, and give up all together.
- Choose resolutions that are attainable. If you aim to workout 6 times a week, but have a packed schedule, no gym nearby and hate the outdoors, you may need to think about what’s feasible for you in your current situation, or on how you can change your current situation to make your goals attainable.
- Make your own goals. Make them personal and meaningful to you. Make them when you are ready to make the particular change.
- Make a plan, write it down, and document your progress. If you have a plan you’re more likely to focus on your target, and if you monitor your progress, you’re more likely to stick with it.
- Make your resolution for you, not friends or family necessarily. If you want it, you’re more likely to go after it with all you have.
- Be specific about what you want to accomplish, how you’re going to do it, and in what time frame. Use I will statements. A resolution of “exercise more” does not mean much, or too much at that. How about “I will participate in a yoga class 2 times per week for the next 3 months”.
- Make an overarching goal, such as “Lose 15 pounds in 3 months”, and then make specific, measurable objectives with small steps to reach your goal. For example: “I will lose 5 pounds in the next 30 days by doing HIIT training 3 times per week, going for a brisk 45-minute walk 2 times per week, and by eliminating all soft drinks from my diet.”
- Involve friends and family. The more support and accountability you have, the more likely you are to stick to your resolutions.
- Have a plan to cope with mishaps. If you get off track, forgive yourself, get up and keep going. Shift your black-and-white, all-or-nothing thinking. Don’t jump off the bandwagon over one missed exercise day or one cookie after dinner.
- Congratulate, and maybe even reward, yourself for successes. When you meet your small-step objectives, treat yourself to those new running shorts, those dumbbells you’ve been wanting, or maybe even a nice massage. In doing so you nourish your mental health and fight off self-inflicted anxiety and depression.
