We’re just a few days away from the end of January, which
means we’re nearly a month into those New Year’s resolutions so many of us
made. Did you know that about 40%
of Americans make New Year’s resolutions—and that just 8% of those people
achieve them? That fact brings a juxtaposition of emotions for me—it’s wonderful
that so many people are proactive at the beginning of each year, making goals
for how they want to live their lives for the coming year. But it’s really, really sad to me that such a small
number of people actually live up to those goals.
People with clear, written goals accomplish far more in a shorter period of time than people without them can ever imagine. Image: Celeste Chua / Flickr CC |
The universe is a master of distraction.
But sometimes, the problem is the goal itself. We
unwittingly make these unattainable, or worse yet, immeasurable goals. There’s
a difference between aspirations and goals, though. “I want to lose weight” is
too broad. “I want to lose 150 pounds” is probably unattainable (and also an
unhealthy rate of weight loss).
I don’t know about you, but I want to be a part of the 8%.
So how do I do it? How can you do it, too? Here are some
tips:
Keep it simple,
attainable, and measurable. Come up with concrete goals that you can
measure. Give yourself sets of smaller goals and regular check-ins. For
example, give up soda for a month, then add on going to the gym once a week
beginning in February, then in March make at least half your meals from
scratch… and so on.
Go public. Shout
your goal out. Tell friends and family, make a wall chart or vision board, or
keep a personal journal to track progress. Don’t just make a goal in your head:
write it down and tell others so they
can help keep you accountable.
If you fall behind,
don’t give up. We live in an imperfect world. If you fall behind, don’t
abandon your goal—reassess. Can you still meet your overall goal? Did you
overshoot it, slack off, or was the “speed bump” out of your control? It’s okay
to adjust your goal if that means getting back on track.
Hold yourself
accountable. It might sound childish, but it works. Give yourself small
consequences for small mess-ups. Didn’t go to the gym on a morning you promised
yourself you would? Take away your own morning coffee as a consequence. Drank a
soda when you promised you wouldn’t? Go to the gym one extra day that week. You
get the picture. Don’t make it painful, but do make it impactful.
Stay positive. If
you’re always bashing on yourself, how can you expect to reach your goals? Give
yourself consequences when due, but don’t beat yourself up over it. Learn from
your mistakes and move on. This is the practice of life. If you fall down 100
times, get back up 101 times. And when you do a great job--don't forget to tell yourself how awesome you are!
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