7 tips for creating new years resolutions that stick
Why are new year's resolutions hard to keep?
New year new me, the new phrase everyone will be using in the upcoming year. Are you a fan of new year's resolutions or do you find them a little over rated? I personally like to focus on small healthy habits that I can implement. For example, many people will start the new year off by saying they want to lose weight. Do they have a plan? How do they plan on reaching that? Most people will end up trying the latest diet and go to the gym to burn 1000 calories. These changes don't usually last long. As soon as the next party or event comes along they revert back to their old ways and they usually end up feeling regret and anger. Does this sound familiar?
If you are looking to work on some new year's resolutions that will stick, here are my tips.
Start small.
Yes it is ok to have big dreams and visions of your big goal, but we have to start small. Baby steps to get there. Maybe if you have this huge weight loss goal, create a small goal such as wearing your fitbit or apple watch and getting 10K steps, or just getting to the gym 3 times a week. Consistency is key!
Creating these small goals or habits require less effort and they are easier to achieve. Once we achieve these small goals we build our confidence and it helps us get closer to our goal!
Have a “why” attached to your goal
Having a why is so important when you are creating goals. For example if you want to lose weight why is that important to you? Fitting into your pants isnt a great why. You could always buy a bigger size. Maybe you want to feel more confident? Maybe you want more energy to play with your kids? Maybe you want to reverse or prevent chronic illness so you can be there for your kids when they are older? Whatever it is it needs to be something that you can lean on when you dont feel like going any longer. If you need help defining your why, book a free discovery call here.
Find some accountability
Creating goals and beginning a health journey is easier when you have like minded friends at your side. We are social creatures and we need support from others when we are looking to reach our goals. Having support can also help give us alternative perspectives or help us brainstorm ways to overcome obstacles. If you don't have any support, reach out to a health coach here.
Create a reward system
We love getting rewards. Create a reward for reaching certain milestones. These rewards should be aligned with your goals, so rewarding yourself with a dessert is probably counterintuitive. Try rewards like a new pair of workout clothes, a relaxing massage, a new pair of shoes, or anything that will not deter you from your goals.
Have some self compassion
Starting a new routine and creating new habits can be tough. It's important not to beat ourselves up when things don't go as planned. Find ways to create your own happiness rather than beating yourself up to be happy. If at any point it starts to feel overwhelming take a step back and reevaluate your goals. Are they too tough at the moment? What part of your routine is most difficult?
Make it smart.
Smart goals are everything. Smart stands for Specific, Measurable, Attainable, Relevant, and Time bound.
Your goal must be super specific, there must be a way for you to measure your success, it has to be attainable so nothing that's too far out of reach, relevant… is it relevant to what you can obtain? And time bound, when will you achieve this goal.
Some examples are if you want to become more healthier, “I will eat 1 fruit and 1 vegetable at each meal for the next month” or I will eat balanced meals with protein/carbs/fats with breakfast, lunch, and dinner for the next month.
Think about what emotion you are trying to achieve. Most goals are usually tied to a specific emotion.
Working with my clients we focus a lot on smart goals and getting to the core of those goals to see which emotion you are trying to obtain. Click here to get access to a free discovery call.
Not every goal has to be about body image
Most people's goals for the new year are about losing weight and looking better in a bikini. For some with disordered eating these goals can be a little much. Some goals that don't have to do with image could be to love and respect your body, find a new hobby, meet more friends who support you.
When you think about all these tips does this help you clarify your goals a little bit better?
If you are still feeling stuck, I am hosting a 30 day health and wellness challenge where every day for 30 days we focus on different habits that revolve around nutrition, fitness, hydration, meditation, gratitude, and sleep! This will be a completely free challenge and the winner will win a free 6 week 1:1 coaching session with me! If you are interested in joining click here!