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A new year means a fresh start. It's time to make new commitments to ourselves and set expectations for the next 12 months. On average 55% of Americans set health-related resolutions each year and research shows that most people bail on their goals by January 12th.
If you're setting a goal to be the best version of yourself (and we think you should!), here are 5 key tips that will help you set goals and actually stick to them this year.
Specific
One of the keys to making goals and resolutions that stick is to make them simple, clear, and most importantly, specific. Whatever your goal is, write it down and put it somewhere you will see it everyday. One example would be on a sticky note on your bathroom wall so you see it every morning and night when brushing your teeth.
Measurable
You’ve heard this one before. A good resolution is one that can be measured and tracked over time. This doesn’t mean you need a complex chart or that it should feel like a chore, but think of a simple way on paper or your phone (there is an app for everything!) that you can track your progress.
You may find that journaling how you feel is the most useful way to measure your progress. For example, if your goal is to workout 5 times a week, checking off if you did or didn’t do the workout isn’t as important as how you’re feeling physically and mentally over the course of days and weeks. Using a journal will also help you identify if you need to adjust your goal. If 5 days of working out is leaving you feeling miserable by the end of January, you may want to scale back. After all, a resolution should make you feel better, not worse.
Sustainable
When you set a goal, it’s important to look past the first couple days and consider what is sustainable long term. After a period of indulgence over the holidays it’s not hard to imagine working out and eating clean for the first week of January, but how will you be feeling 6 weeks from now? Be careful that you’re not being overly restrictive or zealous about your goals. True change and transformation comes from building a routine that is sustainable over time.
Aspirational and Attainable
The biggest mistake most of us make with resolutions is going too big too soon. It’s great to have aspirations for your life, health, and year ahead, but make sure they are grounded in reality. A great approach could be layering in aspects of your end goal each month. This way you get to start small and earn a victory in January and build on a positive foundation each month. Don’t overwhelm yourself and remember to give yourself grace throughout the journey.
Meaningful
Make sure when picking a resolution that is has real meaning in your life. For example, if you don’t really like reading that much, then reading a book a month is going to feel like a chore and is not likely to bring you happiness. Maybe the reason you picked this goal is that you’re trying to spend less time at night watching tv or scrolling your phone. Is there a different activity that might be both meaningful and bring you joy? Maybe you love board games, or can think of a creative outlet like drawing or a musical instrument you enjoy, you might be someone that would enjoy some yoga or mindfulness practice in the evening.
Don’t pick a resolution that makes you do something you hate, no matter how good you think it would be for you. Pick a goal that will ultimately bring you more joy and meaning and work on making it a daily routine or ritual.
We hope 2023 brings you joy, relaxation, and peace as your journey into new practices and routines. Happy New Year!
