2017 is coming to an end, which means one thing: time to make 2018 New Year Resolutions. However, it only takes a quick Google search to find that only 8% of ALL New Year Resolutions succeed and that 80% have already failed by February. So, what can you do to help your odds?
Personally, I have learned a few things over the years while setting my own New Year Goals.
1. Make it personal. It must be something that you are dedicated to. You are going to be spending an entire 365 days working on this, so make it personal. Take time to reflect on the past year; things that went well, things that you struggled with. What do YOU want to see change in the next year?
- Do not just go with the latest ‘fad’ of a resolution.
- Also, do not make one just for the heck of it, that is why 92% fail.
2. Make it attainable. Firstly, it must be something that you can really accomplish over the year. Setting a goal to lose 50 pounds is not so attainable. You don’t want your goals to be easy, but they must be within your grasp with a years’ worth of hard work.
3. Make it measurable. Making a general resolution only adds to the problem of poor success rates. “Losing weight,” “getting healthy,” and “eating better” are always ‘top resolutions’ year in and year out. But how do you measure if you passed or failed? If you go to the gym 4 times a week for all 52 weeks in the year, you might add weight by adding muscle mass while losing body fat, so the scale ‘might be lying to you.’ There’s no way to measure ‘health’ or ‘eating better.’ Make it something that you can track and record.
* Better examples would be:
- Reduce body fat percentage by 10%
- Lose two inches off waistline
- Eat 2 servings of fruits and veggies every day
- Limit self to one dessert item, 3 times per week
4. Make it incremental. The best way to make a year-long goal attainable is to set a goal timeline. If you look at a year-long goal of “lose 100 pounds” but by the end of January, you gained 3 pounds, you will automatically give up. But if your goal is to lose 8 pounds a month, gaining 3 pounds doesn’t look like a complete failure, just a minor setback. Changing your viewpoint will help you focus on what you need to change next month to meet your next goal; not feel like a failure and make you give up all hope.
5. Make it specific. Be as specific and detailed as you can. Firstly, this will mean you put a lot of thought and effort into your resolution. It will also mean that this is something that you are dedicated to performing and meeting.
6. Make it worth it to you! The benefit of making it measurable and incremental is that you can have mini victories. Like; each month that you hit your goal, you can treat yourself to your favorite restaurant for dinner, or a movie night with your best friend or a new pair of running shoes. On the inverse side; if you didn’t hit your mark, you can chalk it up to a lack of dedication and move on, or if you want to be hard on yourself, take a night on the town off your calendar, to give you the motivation to buckle down for next month. Or you can get really detailed and create a point system, and by the end of the year have a list of “rewards” for yourself; 6 points can be a dinner and movie, 12 points a pair of tickets to your favorite play/game; 18 points a trip to your favorite vacation spot.
7. Finally, Make it fun! This is going to be a year of your life. You can also make it a competition, bring others in on the fun with you. This way you avoid being part of that unsuccessful 92%.
Cheers!
Authored By Bradley Murison PT, CFMT
Not sure how to set your healthy goals this New Year? Don’t worry, we can help! Reach us with any questions at [email protected] or via our website. Don’t forget to check out our Instagram, Facebook, and Podcasts for more great information beyond just your New Years Resolutions!
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