Make Your Resolutions Stick!
The new year can feel like the first day of school -- it's an exciting time to implement new goals. However, the likelihood that these goals will be reached is pretty low, with some saying about 80% of resolutions fail and most people losing interest in their resolution by mid-February. This is usually because the goals made are very broad -- such as, I want to lose weight -- and lacking specificity; also, it is key to set realistic expectations in order to achieve success.
One study found that 77% of people who set new years goals were only successful for one week and only 19% of those people were consistent with the goals two years later. This study also found that over 50% of the successful individuals had experienced slip ups over this two year duration of time. But instead of letting these slip ups deter them, they got back on track and kept working on their goals. The individuals who were the most successful attributed some of their improved behaviors to social support. Setting clear goals and surrounding yourself with people who will support you on your journey is the recipe for success. Here are my top tips on being successful with your New Year resolutions:
Be Specific
Too often people set goals that set them up to fail because the goal is vague. Goals such as exercise more or stress less don’t provide any structure or direction on how to achieve that goal. Without clear direction, or tools to measure success, you may give up on your goal too soon. Make your goal more specific by asking yourself what you want to accomplish and identify how you will achieve this goal. For example, a goal such as “exercise more” is vague, but exercise for 30 minutes, 4 days per week, is specific. And then you can take it one step further, thinking through how you will achieve that specific goal such as a run & stretch on Mondays at 7AM, tennis on Saturdays with a friend at 12PM, a spin or sculpt class you enjoy on Tuesdays at 9AM, and so forth. What that exercise looks like could change throughout the year but just getting started with the routine of it is key! Creating specific goals improves accountability and commitment.
Be Realistic
Setting a goal that is too big can set you up for failure. Consider the tools you currently have available to achieve your goal. Do you have what you need for this goal to be realistic? If not, what are the resources you need to obtain? Or should this goal be modified? Most people don’t want to disappoint others, or themselves. When you set your goals too big, you aren’t giving yourself a chance to succeed which can lead to disappointment and goal abandonment. Be realistic by focusing on little changes each week to establish new habits. For example, a goal to cook your meals at home every day may not be attainable. But setting your goal to cook at home four days per week (or specifically, Monday through Thursday) may be more realistic to maintain long term. Set goals that you feel at least 90% confident in achieving. The little changes will add up to big results over time. If you can maintain your first goal then you can gradually work towards making these goals more challenging.
Measure your progress
Reflecting on your progress increases accountability and establishes new behaviors. Each week spend some time journaling on what went well with your goals. This habit will increase your likelihood of continuing these new behaviors. Reflection also provides the chance to identify areas of opportunity. Understanding your barriers will help you create future strategies for being successful. Because reflection provides both positive and negative reinforcement, it can help you overcome the all-or-nothing mindset and embrace challenges as an opportunity to learn and grow rather than focusing on perfection. Start small: set a reminder on your phone to do this -- let's say -- on Fridays at noon.
Find Social Support
Surrounding yourself with supportive individuals is incredibly valuable in increasing the likelihood of achieving success in your goals. In one study individuals who had lost, and maintained their weight over six months, attributed their success to social support, accountability, and better coping strategies. As the old African proverb says, “If you want to go fast, go alone, if you want to go far, go together”. Find a support group who will encourage you when times get hard, because life isn’t without challenges, and the path to success is never linear. This is why our My Food is Health program has been so successful in delivering results. The combination of personalized nutrition along with community support has cultivated relationships with individuals across the globe and supported individuals in achieving life-changing results. To learn more about how you can become part of our growing community check out our programs and learn about what our members are saying.
