How to Actually Stick to Your New Years Resolutions
It’s that time of year again where people are thinking about their resolutions for the new year. Although most people have at least one thing they would like to improve upon in the upcoming year, did you know that 80% of resolutions fail by the second week of February? This is most likely because people create unrealistic challenges for themselves which end up seemingly daunting and unattainable. Keep reading to find out how to make your goals simpler for the new year so you actually end up following through with them.
Most of the time, the goal that we set is too ambitious or too vague. We don’t set a timeline on when we want to accomplish it by, which makes it less relevant and harder to qualify as an achieved goal. The easiest way to make your New Years Resolutions more attainable is to turn them into SMART goals. A SMART goal is specific, measurable, attainable, and realistic. It is a framework that focuses on specificity and defines itself through each step, making it a more practical way to set up your New Years Resolutions.
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This portion of the goal framework basically explains the who, what, where, when, why. It answers the basic questions which allow you to narrow your goals for more effective planning.
Who will be involved?
What do you want to achieve with this goal?
What is going to be accomplished?
Where will most of the goal-setting take place?
When will this goal be achieved?
Why do you want to achieve this goal?
Many people make the mistake of setting goals that are too vague. “I want to lose weight” “I want to drink more water” “I want to spend more time with my family” The main question I always have is how much? This sets your goals up to a whole other level in which you can actually measure whether you’re making any progress towards your goal.
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By being able to measure your progress towards you goal, you are better able to achieve them and feel more accomplished for doing so. Measurable goals answer the following questions:
How much time/energy do I want to give towards this goal?
Is there a way I can measure my success/failure towards my goal?
How will I know when I achieve my goal?
When it comes to losing weight, which is the majority of New Year’s resolutions, weighing yourself on a daily or weekly basis is an easy weigh to measure your progress. Similarly, if your goal is to drink more water, buy a reusable water with markings on the side which encourage you to take a few sips every hour of the day.
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This step is important because it lays down whether you have the resources and the capacity to actually achieve your goal. Are you aiming too high and don’t have a way to reach your goal? This will help you take a step back and slow down. Ask yourself these questions:
What steps will I take to achieve this goal?
Do I have the resources to achieve this?
If not, am I able to obtain them and will it be worth it?
Is this a practical goal?
It is important to think about the consequences of your actions when it comes to health-related goals. Many times people want to lose 50 pounds in the new year but think about whether that is actually attainable. Are you a 5’5” woman currently weighing 150 lbs? Setting a goal to lose 50 pounds is probably not attainable as it’s not a healthy weight to be at. Take a step back and maybe aim for a 20 pound weight loss instead.
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More or less, this step goes hand in hand with the above one. We want to make sure the goal you are working towards is relevant to you, your lifestyle, your health, your family, etc. Think about how you feel now and how you want to feel once you achieve your goal.
Is my goal realistic?
Is it relevant?
Can I achieve it?
Can I commit to it?
Again, think small with this one. If you are planning on losing weight as part of your New Years resolution, don’t think about how you’re going to look, but think about how you will feel. You don’t need to look like a Victoria’s Secret model because, let’s face it, more often than not, that’s not realistic nor is it necessary. Instead, think about how you will feel once you shed a few pounds. Will you feel healthier, happier, more energetic? That is what matters.
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Lastly, it’s important to put a timeline on when you’re planning on reaching your goal.
Have a start date and a finish date.
This will help you keep track of your progress and give you a sense of urgency that you actually need to complete it. Otherwise, you will most likely put it off until December of next year and then feel like a failure for not actually doing anything.
By saying “I’m going to run that half marathon on June 15th,” you’re more likely to train for it and make it happen than by saying “I’m going to run a half marathon this year.” By doing the latter, you have no pressure placed upon you to finish it by a certain date.
Having a finish date is also a great way to measure whether you’re making progress on your goal or not. If you’re not able to run the half marathon by June 15th, it just means you need to train a little harder and try again at a later date.
As with any goal, don’t be afraid to not reach it or completely fail it. At least you tried and hopefully learned something in the process. Next time you try again, simplify your goal to make it more attainable for you. And remember to celebrate all the little victories towards reaching your goal, no matter how small they may be. Celebrating the little milestones you complete towards reaching your ultimate goal is a great way to keep encouraging yourself to move forward and make these positive changes in your life.
Health and wellness goals are consistently one of the most common New Years resolutions each year. If you haven’t already made your list of resolutions - don’t worry! It’s not a requirement and truthfully, you can make them at any point in the year. Remember to have fun and learn along the way as you achieve your new goals!
https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail