Did you know that 95% of New Year’s resolutions are forgotten or denied by the last day of January? Studies find that by February, many people are further behind than when they made the resolution! Here are some of the reasons why, and what you can do to avoid the pitfalls.
Challenge: New Year’s is a false start-time influenced by a group mindset. People have a greater chance of succeeding when they have laid the groundwork for success and considered the best time to begin working on their goals. January 1st is an arbitrary date, and we get caught up in feeling as if everyone is doing it.
Solution: Collaborate with a friend or coach to pick a start date that’s right for you to begin working toward your goals. For example, if your goal is to lose a certain amount of weight, you may first want to keep a food diary for a couple of weeks, then clean out the “temptations” from your pantry and refrigerator. This helps you set up for success from the start. The best way to accomplish a long-term goal is to work toward it all year long.
Challenge: We set vague and/or unattainable goals. Resolutions are typically black and white – dealing in absolutes: I will quit smoking. I will exercise every day. I will not spend money. Goals like these set you up for failure before you even begin!
Solution: Set realistic and specific goals. Don’t try to fix everything all at once. Focus on what is most important to you right now, for THIS year. For example, “I will lose weight” is not a specific goal; however, “I will lose 10 pounds” is both specific and measurable. To make it realistic, give yourself a reasonable timeframe to attain your goal and set smaller, weekly goals. Then, celebrate when you’ve reached that first weekly goal, such as losing your first pound or two!
Challenge: It is difficult to stay motivated day after day, week after week. If we decide to give up or give in, who’s really going to call us on it? In order to make true change, we need to “retrain our brain,” create new habits and ensure accountability.
Solution: The #1 tip from health experts is: get support. Have an accountability partner, work with a health coach one-on-one, or exercise with a “workout buddy.” Accountability increases your opportunity for success by more than 50 percent! For example, with a health coach, you can explore your individual challenges and what’s holding you back, without feeling judged. With a workout buddy, you’ll show up on time, week after week, and have someone with whom to share your successes and hardships!
Try these other proven tips:
- Picture your preferred future. Close your eyes. Picture how you will look, act, talk, walk, smile, when you’ve achieved your goal.
- Feel the feeling of success. Consider how you will you feel once you’ve achieved your goal: Happy? Confident? “Lighter?” Go ahead and let yourself imagine it! Be specific – are you walking down the aisle in your wedding gown (or bridesmaid dress)? Are you dancing in skinny jeans and boots? Are you on the beach in a bathing suit – without a cover up? Visualizing yourself as already having achieved your goals will help you stay on track toward what’s truly important to you.
- Understand what de-rails you. Have you ever heard of “emotional eating?” That’s when we use food to comfort us when we’re depressed, scared or stressed out, for example. Let’s say you get upset at work; you may head to the vending machine thinking something sweet or salty will make you feel better. (It won’t.) Or if you’re bored, you might find yourself mindlessly eating chips in front of the T.V. Identifying your own unique, emotional eating triggers is the first step toward creating new healthy habits!
Start with these tips to help you ring in the New Year – healthier, happier, and with more intention and compassion for yourself!