Thursday, February 13, 2014

What happened to My New Year's Resolution?


Ok.  You’ve joined the gym, you’ve bought the vegetables, you’ve bought the self-help books.  What now?  What can you do to keep up the momentum and avoid the dust build up on the gym shoes and that slippery slope back into refined foods?  What should you do if you either have not even started your new year’s resolutions or if your have already “fallen off the wagon”? 

These are all concerns that become very real at this time of year.  January 1st comes and almost everyone makes a New Year’s resolution or two.  February 1st comes along, and many of those New Year’s resolutions have been blown.  Does that mean we should just throw in the towel?  No, of course not.  It just means you now have a chance to start over.

1)  Ask yourself is if you set a resolution that you really want, or did you set a resolution that you “should” do.  Not sure?  Then create a “pros” and “cons” list.  If the “pros” outweigh the “cons”, then you probably did want it.  If they are equal, or if you are not able to come up with many “pros” that you actually believe, then you need a different resolution.  You have to really want that goal for it to be attainable.

2)  Were you specific?   A “mamby-pamby” resolution is easily set aside.  What, exactly, is your resolution and what, exactly, do you need to do to attain it?  The more detail you put into your plan, the more likely you will stick with it.

3)  Are you being realistic?  Your resolution should actually be attainable.  For example, avoid using “never” and “always” when setting a resolution.  It is unrealistic to never eat chocolate cake again; however, it is very realistic to eat only a small slice of cake for special occasions.  Remember:  we crave what we cannot have.

4)  Break your larger resolutions into bite-sized pieces.  Have you ever heard the old adage:  How do you eat an elephant?  One bit at a time.  The same goes for large goals.  If you’re resolution is to lose 50 pounds and reduce the risk of type 2 diabetes, then break that 50 pounds into 5-7 pounds a month.  Then, celebrate the small successes in a way that does not sabotage your resolution.

5)  Write it down and enlist support.  Find what visual aid works best for you.  Some people like vision boards, some use Pintrist, some want photographs or quotations in a prominent place.  Then, tell your friends and family.  People who enlist support are more likely to attain their goals.  Those rough patches are less rough when someone is counting on you or is cheering you on.

6)  Plan for sabotage.  Take full stock of what habits will need to change.  Replace the bad habit (like snacking) with a good one (like walking).  Do not just try to give up a bad habit; denial is setting yourself up for failure.  The best thing to do is to know your triggers and be prepared.  A good read on this is Art Markman’s Smart Change:   Five Tools to Create new and Sustainable Habits in Yourself and Others.

7)  It is time to jump into it with both feet.  You have followed steps 1-6 and are fully prepared, so just start. 

8)  Allow for slip-ups.   Everyone will slip up at some point.  Forgive yourself and move on.

9)  Focus on the journey, not the destination.  If you are focused on how far you have yet to go, then you will get discouraged; however, if you focus on the small successes and the things you are learning and experiencing on the way to your destination, then you are more likely to stay on track.  Also, a New Year’s Resolution is not just for New Year’s Day.  If you have fallen off the wagon, recommit.  Try for 24-hours, then 48-hours, then 72-hours, etc.

What happens if you find that you still need help?  Then perhaps it is time to turn to a professional.  Looking to develop an effective workout routine or to get out of a workout rut?  Hire a personal trainer.  Looking to eat healthier or lose weight?  Hire a nutrition expert.  Looking to organize your finances or prepare for retirement?  Hire a financial advisor.  Looking to clear out clutter?  Hire a personal organizer.  Spending a few sessions with an expert will help you not only refine your goal, but will also ensure you follow through.

Good luck and congratulations on your successes!