It may be a little early to talk about New Year's Resolutions, but many people start to think about them over the holidays. While the new year is a great time to start fresh, accomplishing your resolutions can be challenging.
According to the University of Scranton, research suggests that only 8% of people achieve their New Year's goals. Perhaps people who do not reach their goals are missing some key elements.
Before deciding on outward action, think about who you want to be. What do you want your life to look like a year from now? Do this before you decide on specific resolutions. Once you establish that, you can move on to an action plan. It does not have to be complicated, in fact, simple is often better.
Let’s look at some important principles that are commonly missed and set you up for success!
1. Clarify Your “Why?”
Take some time to slow down and get to know yourself. So often, we rush through life to the point where we lose track of ourselves. We must reconnect with our true selves to set meaningful goals. Notice what you are truly passionate about so that you know what is worth changing in your life. There’s no point in working hard towards a goal that doesn’t align with your values.
2. Know Thyself Deeper
Before attempting a healthy behavior, notice your inner experience surrounding your current practice. What drives your behavior? What does the behavior do for you? If you want to stop eating late at night, pay attention to the feelings you have when you eat before bed tonight. Your plan will look much different if you are hungry rather than if you are trying to cover loneliness. This is crucial if you are going to set yourself up for success. Don’t skip this step!
3. Be Specific
Goals need to be specific to be achievable. John Norcross of the University of Scranton says, “If you can't measure it, it's not a very good resolution because vague goals beget vague resolutions." Rather than deciding to exercise more, say you want to take a walk three times a week during your lunch break. Instead of trying to eat healthier, choose to have a serving of vegetables with 90% of your meals.
4. Be Realistic
Take an honest look at your capacity. What is your schedule like? What commitments do you have? How is your physical and emotional energy? As much as we hate to admit it, we are finite beings with limited capacity. Saying “yes” to one thing will mean saying “no” to something else. Make sure your goal is worth saying “yes,” and decide when to say "no."
5. Choose Small Sustainable Goals
Small achievable goals are the way to go. The feeling you get from accomplishing these goals can drive you to further success. Breaking large goals into manageable steps can motivate you and keep you from feeling overwhelmed. Hank Ebeling, of H-4 Training, encourages clients to write down 4-5 goals and rank them starting with what is easiest to change. Rather than trying to address the most important goal make your way down the list, easiest to hardest. Your success will encourage you along the way.
6. Make a plan
Figure out the details of your plan. What do you need to do to make your goal a reality?
- Have Conversations: Many times our resolutions impact those around us. It will be easier to stay on track when others understand our goals and can support us.
- Make Lists: Writing down specific action steps can help clarify your plan and guide you towards success.
- Schedule Everything: Decide when you will do each action step and put it on the calendar. Then add when you will accomplish each goal and when you will evaluate your progress in meeting these goals.
- Take the First Step: Many of us procrastinate taking the first step. It can be scary and you may not start it perfectly. That is okay; just start!
7. Lose the black-and-white thinking.
It is easy to give up when we fail. But for change to last, we will have to give ourselves grace. Many people think that if we “let ourselves off the hook” we will not achieve our goal, but it can be the opposite. Sarah Rudell Beach says, “When we fall short, we can gently and non-judgmentally bring our awareness back to our intention. That’s the purpose of setting resolutions - bringing a kind awareness to our behavior, recognizing when we’ve wandered, and beginning again.”
8. Practice self-care
Taking time for self-care is not frivolous. It is an important step in achieving any goal that will last. Self-care provides vital energy and keeps us from burning out. It allows us to enjoy our success when we reach these goals. "When you feel energized and cared for, it’s easier to resist temptation," says Gretchen Rubin, author of Better Than Before: What I Learned About Making and Breaking Habits.
9. Speak kindly to yourself
Think about your self-talk. Is it verbally abusive? If you wouldn’t say it to someone you love, ask yourself why you are saying it to yourself. We all know children achieve more when encouraged rather than spoken to harshly. Why would it be different for us?
I love walking with you on your journey to health. Hopefully, this year will bring you one step closer to the life you imagine.
Dr. Jamie
P.S.
Let's talk about your health goals at your next appointment. You can schedule online here or call the office at 630-448-0255.
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