Your New Year's Resolution
There's Still Time To Salvage It
New Year's Resolutions
Many make them, but
few keep them.
Did you make a resolution this year?
So we’re almost a month into the new year, the new you, the new round of resolutions. How are you doing??
Have you already given up?
Are you thinking about quitting once again?
Are you frustrated and disappointed with your inability to stick with any resolutions?
You’re Not Alone
U.S. News reports that by the second week of February, 80% of those who set New Year’s resolutions (approximately 44 million Americans) have fallen off of the bandwagon and given up.
You might ask why we keep doing this to ourselves. But
But, while we are good at making resolutions, we are not so good at keeping them. And it takes more than just making a simple statement made on New Year’s Eve or New Year’s Day to have our plans succeed.
We Need To Make A Plan
So with our rapidly dissolving resolution still in mind, let's make a plan for success.
You’ll need two things to get started. First, you need 10-15 minutes of uninterrupted time (more if you can). Second, you need a piece of paper and a writing instrument.
I know, paper and pencil seems a little old fashion, but there is good evidence that writing our plans by hand helps us to create better plans that lead to more success. In fact, vividly describing your goals in writing
While 1.2 to 1.4 times may not seem like much, it gets us started off with more likelihood of succeeding.
So with paper and pencil to hand, let’s get
1-Start by writing
Don’t spend a lot of time on this, just get you goal on paper. You’ll make changes later.
Example: “I want to lose
2-Why is this goal important to you? Why do you want to do this?
Here you will spend
Ask yourself why you want to achieve this goal. Not why your spouse, partner, doctor, family, etc want you to do this, but why YOU want to do this. Your why should have
Remember to spend
Example: “I want to lose
3-Now let’s get specific.
We’ll use the old standard SMART goal process for this.
Make your goal Specific,
Start by asking yourself some questions and writing
Specific (Who, What, When, Where)
How much do you want to lose in total?
By what date?
How do you want to lose per week or month?
Measurable (How will I know how I’m doing and when I’m done?)
How will you measure/track your progress?
Achievable (Is this goal real or pie-in-the-sky? Can I do this?)
Can I achieve this goal with my current life demands?
Is my goal realistic? (Losing 20 pounds in 2 weeks is not realistic)?
Does this goal fit into my life or benefit me enough to spend the time?
When will this start/end? Can I reach my goal by the date I set?
Now rewrite your original goal statement with everything you added in the SMART Goal Process. It may take several attempts to get your statement just right.
Here’s an example:
To allow me to spend more time comfortably playing with the grandkids, I will lose 20 lbs by June 15, 2019 by losing 1 pound a week. To do this, I will walk 30-45 minutes each day, add 4 servings of fruits and vegetables to my diet every day, cut out all sugary drinks, and limit myself to one small desert per week. I will track my daily progress in a Food & Activity Log.
Ok, it still needs work, but it's come a long way from “I want to lose
It’s got my Why, but does it fit the SMART Goal process? You bet!
Let’s look more closely. Is it:
- Specific - yes
- Measurable - yes
- Achievable - yes
- Realistic - yes, depending on the person
- Time-Bound - yes.
So by going through this process, I have created a plan that is much more realistic and achievable. The only thing that’s missing is what I will do when I hit those pesky and unavoidable bumps in the road I guarantee will come along.
But that’s a story for another post.
If you followed this process, you might
We'd love to hear what you think. Share your refined goal statement or your thoughts and comments on the process below.
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