New Years resolutions are a time-honored tradition, but how often do they stick and what are the reasons why they fail?
It might help to take a deeper look at the source of our motivation: our new changes need to be charged with a sincere passion — not an impulsive drive, external pressure, or fleeting whimsy. If we are truly committed to making changes, we must then consider how much work we are actually willing, and able, to invest in our new lifestyle.
Whatever the goal, it’s important to take the time to deeply consider the most rational and practical path of action toward achievement. If we are overly ambitious, we risk falling short and abandoning our goals all together. Sometimes baby steps are the best way to take on a new challenge.
Here are three tips to help you create more effective resolutions, based on years of training clients as well as the latest research on rational thinking and decision making:
Baby steps can be more effective. If improving fitness is your goal, it has been shown that exercising for 30 minutes, four times a week, is more effective than two longer sessions. It’s a lot easier to squeeze a few 30 minute sessions into your schedule than it is to make room for marathon workouts, and it also allows your body to gently adapt to your new routine in a way that will create positive reinforcement (rather than days of soreness or exhaustion).
Anticipate your unique pitfalls, and plan accordingly. Where are you most likely to stall on your progress? What issues might come up, or trigger a backslide? Preparing for these possibilities will help arm you with a stronger arsenal of strategies. Some days you might not move very quickly forward toward your goal, but the key is to continue moving forward in some small way, rather than moving back. If you can be honest with yourself about your individual needs and limitations, you will find ways to move forward even when progress seems slow. Scheduling rest time, or taking a break from your new routine might actually help keep you on track in the long run.
Make commitments in advance to stay on track. If eating more fruits and vegetables is a goal, sign up with a CSA to have produce delivered to your home on a weekly basis. The threat of wasted food will motivate you to find creative new ways to incorporate different foods into your diet. If you plan to get more active, sign up for a class, hire a trainer, or simply find an exercise buddy who will hold you accountable for your pre-arranged workout dates.
We hope that this is an amazing year of progress for all of you — in fitness, health, clarity, and peace of mind. Happy New Year everyone!