““It is never too late to be what you might have been.” ”
’Tis the season to set our goals for a year of success in many realms, including our work, family time, and health. Often, these goals show up as New Year’s resolutions. Not surprisingly, increasing exercise and eating more healthfully are the most popular resolutions. And while they can serve as a powerful tool for initiating and maintaining positive change, the statistics are a bit grim:
40% of New Year’s resolutions are abandoned by the end of January; and
Only about 8% of people actually achieve them.
So, how can you enhance the likelihood that you’ll succeed?
It doesn’t matter what your resolutions are— to quit smoking, be kinder, lose 20 pounds, read more books, exercise more, meditate daily, sleep longer, or learn a new language. They all require that you change at least one habit—and, most likely, many more.
Habits take time to Form
In a study published in the European Journal of Social Psychology, researchers determined that it will probably take anywhere from two to eight months to develop a new behavior. So, if you want to set your expectations appropriately, you’ll need to embrace a longer timeline if you’re looking for lasting change. It may be tempting to buy into the “Lose 20 pounds in 21 days” hype, but if you’re truly looking for sustained change, it’s wiser to embrace the process. Commit to making small, incremental improvements rather than forcing yourself to make huge, unsustainable changes that are likely to end in defeat.
Start Small
Begin with tiny actions that are easy to accommodate in your daily routines. Incorporate your actions into an existing routine or create a new routine around it. Consistency is key when forming a habit.
For example, if you decide to start exercising, you might begin by fitting short walks into your daily routine, such as parking further away from the grocery store or mall and choosing to walk. Or, if you take public transportation, consider getting off one stop early and walking the rest of the way.
If you want to eat more healthfully, you might start by identifying the eating habits that are most likely to undermine your goals, then choose one or two of them to eliminate. But don’t try to tackle all of them at once. Whether it’s drinking soda, eating late at night, or consuming large portions of food, focus on one at a time. Remember that the many small changes you choose to make will add up to a significant improvement in your health and weight.
Make “smart” goals
Measuring progress toward your goals will not only keep you on track but can also be motivating. For goals to be most effective, they should be specific, measurable, attainable, relevant, and time-bound (SMART).
Clearly define the frequency, duration, time, and place of the change you are seeking to ensure you have a clear target to reinforce the behavior and make it easier to follow. From week to week, measure your progress. Not only will it keep you accountable, but it will also provide feedback to motivate you and help you tweak your actions. Consider using an app or journal to record your daily progress since seeing your progress visually can be motivating and reinforce the habit.
An example of a SMART goal might be: Beyond resolving to meditate daily, commit to meditating for five minutes first thing in the morning on Monday, Wednesday, and Friday. Having a specific time and date helps hold you accountable. And as each week goes by, you can add either time, frequency, or both. The key is to provide yourself with measurable, attainable building blocks to get you to your overall goal.
Be patient and Kind With Yourself
Would you believe that exercising patience might be even more critical to your success than physical exercise? Focus on the behaviors you set for yourself, not the outcome. You can only be responsible for your actions in pursuit of your goal. So stay focused on what you can control, and the rest will follow.
Recognize that forming a new habit takes time and effort. Avoid perfectionism and focus on progress. If you miss a day or encounter setbacks, brush it off and continue working towards your goal.
Avoid the Fathead Syndrome
Are you an “all or nothing” thinker? Do you ever tell yourself, “Well, I might as well eat this carton of ice cream since I already ate those French fries?” And then does everything go downhill from there, and you find your eating gets out of control the rest of the week because you’ll start again on Monday? I call that the “fathead syndrome”— when you undermine your weight loss efforts because you ate 300 calories you didn’t intend to and then eat non-stop for the rest of the week. Try to remember that part of your journey toward success is to address your “fathead” thinking and not see everything in black and white. Sometimes, it’s ok to embrace the gray!
Prepare For Obstacles
Expect obstacles that may hinder your progress. Identify potential barriers in advance and develop strategies to overcome them. For example, if you know you’ll be dining out, go online and explore the restaurant’s menu. Decide beforehand what will be the most healthful and satisfying choices for you. And don’t be afraid to skip an entree and choose several appetizers or sides—green veggies or salad, not French fries, please—as your main course. Most importantly—think ahead.
Consider partnering with a coach
Certified health and wellness coaches are trained in behavior change methodology. They will partner with you to help you overcome challenges, address your struggles, and leverage your strengths. Since you may not be familiar with health and wellness coaching, I invite anyone who is interested to “chat” with me by email or phone without charge. My goal is to help you learn more about the coaching process and to answer any questions you may have. Visit my website to learn more.
Happy New Year!!!