Year after year, people make the same New Year’s resolutions they did the year before—get in shape and eat better—then fall off the resolution wagon before they even reach February. Is it even possible to keep New Year’s health and fitness resolutions? Of course! Stay away from the lofty resolutions and focus on a daily plan to achieve milestones and celebrations along the way.
The Journal of Psychology reports that by January 7th, 22% of New Year’s resolvers have given up on their goal. By March, more than half of the individuals surveyed fell off of the resolution wagon.
The negative voice in our head is saying: What if I can’t do it? What if I’m off a week? What if I get injured? Lower the volume. A healthier strategy is to make sure your fitness resolution is something can be incorporated into your lifestyle. Make a commitment to take small steps every day, and work toward a bigger goal.
Try these steps to help make your resolutions stick.
1. Start by setting a daily goal
Set a daily goal and build toward a 4-week goal, an 8-week goal and then a longer-term goal—say six months. A slight change to your routine eventually leads to bigger changes and is more manageable and achievable.
An example of a daily goal would be to drink two liters of water. Two liters of water daily will help flush toxins, carry nutrients and help the body stay hydrated. Knowing why this is beneficial will also make this doable step you can feel good about.
2. Create a clear vision
Make a dream board or vision board as a reminder of the goals you are working toward. A motivating photograph set as your telephone wallpaper can inspire you each time you answer a call, read an text or check your calendar. I love the pig that oinks when you opened the refrigerator doorJ.
3. Schedule for success
Book your workouts into your calendar. Make a point of designating a time for you to exercise so you can reach your goal. You wouldn’t cancel on an appointment a client, friend or boss, don’t do it with yourself. Schedule time for yourself, too.
4. Keep track
I suggest using a free program like MyFitnessPal.com, which can be used as a smart phone application or right on your computer to track your food consumption and exercise. It’s a great way to gain momentum and receive positive feedback, look at your daily accomplishments, check your weekly success, remind yourself just how far you’ve come. It’s very tangible way to keep moving forward, and it reinforces your progress.
5. Find a support system
Having friends and family on board and aware of your goals will make a difference. The key is to choose people who will be “on board” with your goal-setting and help remind you of your goals in a supportive and positive manner. I text my clients so they get a gentle reminder about exercise and diet and get some positive feedback at the same time.
So, this year, start with small goals. Make sure you have reminders to help you reach those goals and keep you on track. By keeping it simple and engaging people around you for support, you will succeed in accomplishing those New Year’s resolutions!