New Year’s Resolutions – some people love ‘em, some people hate ‘em. Whether you like to set them or not, the concept really is solid. Jan. 1 is a trigger to evaluate your life & decide which parts of it need changing. That’s all good stuff!
The stats, however, are grim. Studies suggest that less than 25% of folks stay committed to their resolutions after just 30 days, and only 8% actually accomplish them. I’ve discussed in past some of the reasons why folks fall off the Resolution wagon. Resolutions are too big, too vague, not measurable, not realistic & no contingency plans have been created for the tough days (because there will ALWAYS be those days).
Well, what if we handle things differently this year? Instead of waiting until Jan 1 to throw out the big “I want to get fit, lose weight, manage time better, volunteer more, etc, etc, etc”, why don’t we use Nov & Dec to prepare & prep for the changes we want to make?
Here are a few ideas to help you be a part of that 8%!
Reframe it.
The words you use to set your goals are critical to success. Studies have shown that goal adherence increases when we feel like we are in control. Simple things like using the words “don’t” versus “can’t” are surprisingly powerful. If your goal is to eat more healthfully & you are at the company potluck staring at the tray of BBQ wings, saying “I don’t eat those” versus “I can’t eat those” changes your success rate. “I can’t” put the BBQ wings in control…and you must then try to avoid them…which tips the scales in favor of the wings! “I don’t” implies a conscious decision on your part not to eat them…and that puts you in control. Big difference!
Another word adjustment is to take that big goal & break it down into daily action steps. If you want to eat more healthfully, reframe that big goal as “I want to be a person who eats 1 more piece of fruit every day.” Then, if you simply achieve your small, manageable daily action step, you will achieve your big goal! Reframing is a critical process, but it takes time & thought. Nov & Dec are excellent months to work on this so you’re ready to go come Jan 1.
Track it.
You may know the saying: If you’re not ready to track it, you’re not ready to change it. The point is that we can only change things that we are aware of…and much of our day goes by without us really being engaged due to habit & autopilot. Case in point. What, how much & when did you eat yesterday? If you can’t answer those questions with specifics, you’re not ready to tackle your goal of eating more healthfully. So, in order to prep for Jan 1 Resolution/Goal, use these last two months of the year to track the very thing you want to change.
Organize it.
The follow-on to the above saying might be: If you’re not ready to organize it, you’re not ready to change it. In other words, if you decide to change, but you haven’t gathered the information, resources & tools & created the plans, backup plans, & support systems, you will likely drop that goal at first sign of challenges. Again, to use our “eating more healthfully” goal. If you decide to do this, but you haven’t cleared your cupboards & refrig of junk food, you haven’t found good recipes to make on a regular basis, you haven’t decided how many meals you’ll cook vs eating out each week, you haven’t contingency planned for the nights when you don’t have time to cook…you know all too well what will happen. Your motivation will carry you through January & then it’ll get difficult. To offset this inevitable challenge, use Nov/Dec to organize & create systems that will carry you through the tough times.
Cheers,
Coach Michelle