A New Year's resolution may be challenging, but nothing is impossible when done correctly. Here are a few practical measures you can take to improve your chances:
1. Set Specific and Realistic Goals
What exactly are you hoping to achieve? For instance, rather than a vague goal like 'get fit,' empower yourself with a specific and realistic aim like 'move 30 minutes three times a week.'
For instance, aiming to run a marathon without prior training might be unrealistic, while aiming to run a 5k after a few months of training could be a more realistic goal. Ensure your goal is realistic. Unrealistic goal can become frustrating and exhausting. According to OSU.EDU (Batts, 2023) “Researchers suggest that only 9% of Americans that make resolutions complete them. In fact, research goes on to show that 23% of people quit their resolution by the end of the first week, and 43% quit by the end of January”.
2. Break It Down
Break your resolution into small, achievable steps. For example, if you want to save money, invest a few dollars each week.
3. Make It Measurable
Plan to improve with tangible measures, such as recording workouts or observing your daily routines. This will help you be accountable and see your progress. For example, if your goal is to eat healthier, you could measure your progress by keeping a food diary and noting the servings of fruits and vegetables you eat daily.
4. Attach a Timeline
Give yourself short-term goals that precede your big step. For example, if you resolve to lose weight, make it 5 pounds within 2 months.
5. Build New Habits Gradually
Make your resolution a part of your day. Simple, cyclical shifts (such as replacing soda with water) are more resilient than significant changes.
6. Identify Your Motivation
Consider the motivation behind your goal. This will keep you motivated through difficult situations.
7. Anticipate Obstacles
Consider obstacles and develop ways around them. For instance, if you're too drained to cook, pack healthy meals in advance.
8. Create Accountability
Post your resolution to a friend, group, or app, and hold yourself accountable. Social pressure can keep you going.
9. Reward Progress
Celebrate small victories to maintain positive feelings. Remember, every step counts. Gifts can be as simple as a night out or buying yourself a small gift.
10. Practice Self-Compassion
Take it easy when you fall short. Remember, failure is just a learning experience. Be kind to yourself and keep moving forward.
11. Evaluate and Adjust
Check your progress regularly and tweak your objectives as necessary. Flexibility helps keep your solution as practical and realistic as possible.
What's your New Year's resolution? I have a few, like trying to spread the spirit of Christmas all year long. Another is continuing my powerlifting competitions and helping those interested in the sport. I plan to keep track of my goals and progress to keep these promises to myself. You should do the same. Remember, you're worth it!