I have always loved New Year’s.
There is just something so magical about the promise of a fresh start. Anderson Cooper’s hair glistens with the hope of new beginnings as the ball makes it way down, the excitement of a brighter future only 3! 2! 1! seconds away. I always made similar resolutions year after year: your typical “lose weight” or “exercise more,” and when I was feeling extra ambitious, “floss every day!”
But these resolutions never stuck, and I found myself feeling discouraged and dejected around the third week of January. I couldn’t even go a full month without abandoning my goals, confirming yet again that my life was destined to remain the same. Maybe I just wasn’t the “goal-accomplishing” type. I kept making resolutions, but failed year after year. But it wasn’t until last year that I discovered what I was doing wrong.
After many, many attempts, I was finally able to see some positive changes in my life. I’m going to share some of the specific strategies I used, as well as suggestions for concrete resolutions for a healthier lifestyle if you’re feeling stuck, or don’t know where to start.
1. Write it down
When I first started making resolutions, I would simply think of things I wanted to change, without actually committing my ideas to paper. At first, I refused to write down my resolutions, because if I failed, I had an excuse. They were just thoughts, and so it didn’t really matter if I wasn’t successful. Having the ideas in your head is obviously important, but outlining specifically what it is you intend to change can be helpful, especially when you are feeling discouraged. Another important thing to make sure you write out, is why you are making a change.
Why is it so important to you that you lose weight? When it comes to your motivation behind the goal, it is especially important to be specific- “to be healthy” is perhaps a little too vague. Maybe you want to be healthy in order to lower your risk for disease, or reap the benefits of exercise like reduced stress and better sleep. Whatever it is, regardless of the goal, try to be as specific as you can. When you are feeling tired and don’t want to go to the gym, reminding yourself that you are working towards a longer life free of disease could be a lot more motivating than “being healthy.”
2. SMART goals
I first learned about smart goals in seventh grade, back when our teachers thought they could teach us time management skills for the future. Oh, if they could see us now… Originally intended for project management success, this acronym is perfect for something like a new year’s resolution.
S: Specific
When it comes to the goal itself, you need to be very specific about what it is you plan to change. We all know that a vague goal like “exercise more” has just as much of a chance of getting you that six pack as stuffing your face with fries. Specify exactly when, where, and how you plan to achieve this. For exercise, it could be something like “Go to the gym (specify which one) at 1:30, and run on the treadmill for 15 min.” Also make sure you plan ahead-make the goals specific to your daily schedule, so you don’t create an excuse for why you couldn’t do it.
M: Measurable, meaningful
If you have a long term goal, such as losing five pounds, measuring your success may be beneficial to track your progress. Making your goal personally meaningful is super important. As I mentioned earlier, having a specific reason why you are planning to dedicate yourself to this change is crucial in your success. If you don’t really care about doing something, chances are you aren’t going to make it a month, let alone a year.
A: Attainable, achievable
When you are writing down your goals, don’t overestimate. Of course, it is good to believe in yourself, but setting the standards too high can be like inviting failure. Start small. Make sure you can meet your own demands before you take on too much. This is especially important for exercise-if you are mostly sedentary, setting out to exercise everyday might be too much too fast. Know your own limits, and work with them.
R: Realistic, relevant
I think what is really important when it comes to realistic goals is self-knowledge. Only you knows exactly what works best for your body, your mindset, your habits, your lifestyle, etc. Trying to accomplish a goal without considering your unique history is not likely to result in success. You know how much you can handle, and how far you can, and should push yourself.
T: Time-based
Outline specifically when it is you plan on making this change. Will you run at 11 am or 6 pm? When do you plan to make a healthier meal? Being specific about the time you are going to make this change is crucial- planning it into your schedule will make it a part of your daily routine.
3. Track Yourself
What I have found to be really motivating for myself is to record when I am successful, and when I haven’t been. What is going on that is preventing you from achieving success? I also think it is important to recognize your accomplishments, and acknowledge the strength and courage it takes to try and go after something. What I like to do is keep a tally of my successes, to see how far I have come. When you are having a bad day, you can look back and see that you are doing your best to succeed.
Now that you are set up with the mindset and approach to accomplishing your goals, check out a few possible options that may contribute to a healthier lifestyle.
Exercise:
This is one of the most popular new year’s resolutions out there, and if this is one of yours, then read on! The theme so far has been exercise, so you probably have a better idea of the goal process for this one.
Tips for success: find youtube videos of simple workout routines that can be done in your room, if the gym is too much of a stretch at first.
Healthier Eating:
We can’t eat healthy all the time! But if your motto is #treat yo’self everyday of the week, it might be time to take action. Plan one meal for the week that you will prepare.
Tips for success: Search Pinterest for an idea, and then actually commit! Buy the ingredients, pick the day that works for your schedule, and get cookin’!
Academics:
When it comes to school, everyone has different ways of getting assignments done. I found a strategy that really worked for me during high school, and I have stuck with it ever since. Because I am in a program that requires a lot of reading, I like to plan out when I am going to get them all done. I calculate the number of pages due that week for each different class, and then divide by the number of days before the reading is due. That way, I only usually have 5-10 pages per class per day. I find that it’s often easier to read in one subject in small doses, and gives your brain a break from the previous subject.
Tips for success: Use a planner to keep track of the number of pages per day. Then check off what you did that day (hint: you’ll feel super productive.)
These specific strategies and goals will help you to work towards a better lifestyle, regardless of the time of year. I loved New Year’s because of the fresh start, but we get a fresh start every month, every week, and every day. It doesn’t need to be January 1st for you to take action and start taking steps in a positive direction. Change is scary, and its often easier to stay inside the security of your comfort zone.
Trust me, I know. But if we don’t push ourselves, we have no hopes of becoming the people we want to be! Take the leap, and go for the life you want! But remember, be kind to yourself, and acknowledge that you may not be perfect every day. What matters is that you are trying. So your goal for today? Write out your first goal, and go for it.
References:
https://www.projectsmart.co.uk/brief-history-of-smart-goals.php
Photo Links:
http://www.cnn.com/2011/US/01/01/new.york.new.years.eve/
http://www.dreamsprocrastinated.com/goal-setting-road-map-achievement/
http://complianceandethics.org/wp-content/uploads/2016/12/AdobeStock_126095563.jpg
http://www.healthywomen.org/sites/default/files/smoothies.jpg