Have you already failed your New Year’s resolution? Did you just feel overwhelmed by what you said you would do and quit?
First, breathe. Your resolutions are not lost.
Second, know that you are in good company since 82-90% of resolutions fail.
Now, let’s get into the nitty gritty of how you can still have a successful year and reach those goals.
Give yourself credit for what you have already accomplished. If your goal was to lose 20 pounds, you may have:
- added more vegetables to meals
- cleaned out most of the junk from your kitchen
- started working out 4 days a week
Those are all things to celebrate! They are steps in the right direction regardless if you were able to stick to them with fidelity.
Evaluate your true goal. If losing 20 pounds was your resolution, is the weight really the issue? Or is it to feel confident, sexy, and comfortable in your clothes. Apart from a full 20 pound loss, what else could you do to make yourself feel this way?
Decide which habit you want to change. Instead of picking a monumental goal, narrow your focus to one habit that you can concentrate on altering. Is it your late night snack habit? Your diet soda addiction? The way you can come up with an excuse for not working out every time?
Break down what you need to do into a few small, manageable steps and set a deadline for each. If the habit you are going to focus on is kicking your diet soda addiction, you need to determine actionable steps to take towards it that include deadlines so you cannot use the “eventually” or “when I have time” timeline. For instance:
- Have caffeinated tea at 3pm instead of soda three days a week. Start Tuesday.
- Switch out sodas at home for carbonated water. This Sunday.
- Carry a reusable water bottle with fruit infuser. Order bottle today.
After you have established these steps and deadlines, spend about two weeks sticking to them. Then, you can revaluate and set a few more mini-goals to reach your overarching one.
List the supports you need in order to be successful. We have discussed the importance of support systems before, but I cannot emphasis it enough. If you do not have the tools in front of you to be successful, then your likely hood of reaching your goals decreases dramatically.
Sit down and list out every single thing you need to have in place. Create your list based on your initial steps and then set a deadline for when you will obtain everything you need. For the soda habit, I would need:
- tea bags
- tea cup or mug
- hot water available
- carbonated water in cans
- reusable water
- fruit – lemon, lime, strawberries
*Grocery shop this week for what I need.
Enlist someone to hold you accountable. If you haven’t told anyone about what you are trying to accomplish, you should! Not only does having someone else in on it make you more likely to succeed, but that person may want to join you in her own health goal. Plus, she may have insights into what has worked for her.
All is not lost if you have not stuck to your resolutions. Just go back through your goals, refocus, and you will be successful.
If you would like more help in reaching your goals, I recommend the Healthy Lifestyle Hurdles email series and the 14 Day Health Kickstart. They work wonderfully in tandem together to ensure you are kicking your excuses to the side and focusing on 7 actionable steps to reach your goals. You can do both program for a combined price of $45.
RQ: How are your resolutions going so far? What habit do you want to try to change?