1. Learn strategies that turn changes into successful habits.
2. Identify setbacks to changes.
3. Defining SMART goals.
Creating new habits takes time, energy, and devotion, and it won’t happen overnight. Breaking resolutions is even easier than making resolutions. As you start to ring in the new year with a new resolution, creating a habit is the best way to ensure you stick to your resolve. There are steps that will help make those New Year Resolutions Stick! (1)
Make a list. What are your goals? Identify exactly what you want to achieve and clearly define your goals so that you understand what you are going to accomplish. Make your goals SMART: Specific, Measurable, Achievable, Relevant, and Time-Bound. (2) (3)
Baby steps. Break those big dreams and hard jobs into small steps, set a timeline, and check them off as you complete them. You will be surprised at how far you have come when you see your checklist. Timed smaller steps help you to see the finish line. Stating your goal is to lose 20 pounds can be overwhelming. Set smaller goals – like losing five pounds a month for four months. (2)
Develop a plan of action. How will you go about creating that change? If your goal is losing weight, you can keep track of your daily caloric intake with a journal, or you can walk for a specific amount of time each day and track how many steps you took and how many calories you burned. (4)
Understand the “why.” Take time to think through a change and recognize why you were clinging to your old habits. Learn to identify the triggers that cause you to hold on to the practices you want to change. Acknowledging why you want to make that change and assessing if it is something you really want or if you are doing it for others is important. (4)
Hold yourself accountable. Commit yourself to achieving your goals through promises to people who will encourage you and those who you do not want to let down. Tracking your progress also helps you to reflect on where you started and where you are. (2)
Reward yourself! Encourage yourself by acknowledging your successes. Get support from like-minded people, shout out your achievements and successes, and let others cheer you on! (2)
Learn from mistakes. Any time you take a step backward, learn from that lesson. Think about what did and did not work and create changes to make it doable. Vince Lombardi once said, “It isn’t whether you get knocked down, it’s whether you get back up.” Be resilient, and don’t allow temporary failures to be excuses for giving up. Make them the reasons to get back up! (2)
An attitude of gratitude. Do not forget to give thanks for what you have done. One step taken is one step closer to reaching your goal. Don’t strive for perfection, and remember, any effort is better than no effort. Tomorrow is a new day that can be better. Aim for that finish line, and never give up! (2)
Comparing yourself to others. Have you ever found yourself on social media, feeling disheartened about yourself when you see someone else’s successes? They see progress more quickly; they seem more ambitious and more hardworking. The more successful they appear, the more discouraged you can become. This is one of the most destructive things you can do when you are making changes to create new habits. However, nobody has the same experiences as you. They do not encounter the same obstacles or setbacks, and they may not even have the same goals and ambitions as you. Try to keep your focus on your goals – what you are aiming for – and you will be more successful in overcoming setbacks. (9)
Setting unrealistic goals. This sets the stage for frustration and giving up. Common resolutions are losing weight, exercising more, and saving money. However, going too hard or too fast can make you give up on your goals. They are idealistic and unachievable. Analyzing why you gave up so quickly can help you get back on track. Was there a lack of motivation? A lack of support? Or was this not the right goal for you at this time? (5)
Not being ready to make that change. Einstein stated, “We cannot solve a problem on the level of consciousness that creates it.” To be successful, you will need to recognize and change your consciousness – acknowledging that you are ready to get out of your comfort zone and knowing that you will be uncomfortable for a short time while you create a new habit. (6) (7)
Going at it alone.You might have the willpower, but making lasting changes without support is an uphill battle. Just like bad habits take time to form, good ones do too. Without someone cheering you on, setbacks can feel overwhelming, making it easier to give up. A coach, mentor, or supportive friend can keep you motivated, help you push through the tough moments, and remind you why you started in the first place. Who’s in your corner? (6)
Making lasting changes takes time. Adding it to your calendar makes the goal a priority if it is actually scheduled. Time blocks are important appointments, just like your appointment with your doctor. (2)
Obviously, you can make healthy changes at any time of the year. The key to success is to think about the improvements, set realistic goals, and develop action plans, but remember to take baby steps! (4)
We mentioned SMART goals above, let’s go a little deeper to see exactly what SMART means.
Measurable: How will you track your progress and know when you have achieved your goal?
If you provide a way to measure progress, the resolution will be clearer. If your goal is going to take some time to complete, then set a series of steps of specific tasks to achieve. These will allow you to see the completion of your goals when they are added up. (10)
Achievable: Is your goal doable, realistic, and attainable? Do you have the support, resources, and skills needed?
This can inspire motivation by requiring you to change perspectives and attitudes and even develop new skills. Focus on how important your resolution is and what you can do to make it achievable. (10)
Time-Bound: Without a clear deadline, it’s easy to lose focus or push goals aside. Setting a realistic timeframe creates urgency and keeps you on track. Break your goal into smaller milestones with deadlines to stay accountable and motivated. A set timeframe turns a dream into a plan, giving you clear checkpoints to measure progress. (10)
Specific: What exactly would you like to accomplish? What actions will you take?
This is like your mission statement for your goal. Be specific about what you want to accomplish when you are making a goal/habit. (10)
Relevant: Why is this goal important to you? How does it align with other goals?
Your resolutions should align with and be relevant to the broader goals. (10)
Be specific and clear in what you want to change, but more importantly, why you want to change it. Being honest with yourself is one of the first steps to successful changes.
Set up your support group. Identify your key people who will help you overcome obstacles and setbacks, and who will cheer you on.
There is a Chinese proverb that states, “Every journey of a thousand miles begins with a single step.” Take this one step at a time.
Always stay positive. When you fall, get back up. Do not focus on perceived failures. Focus on achievements.
Give yourself praise and gratitude for what you have accomplished. Think about where you began and recognize how far you’ve come.
Always remember, “You’ve Got This!”
Roni Detienne is a graduate of the Energetic Health Institute and a Certified Hypnotherapist and Toe Reader. Her mission is to create healing transformations by empowering others through knowledge and education. She is currently pursuing board certification in Holistic Nutrition through the National Association of Nutritional Professionals (NANP) and is also a member of NANP.
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