We are six days into the new year how many of you have made resolutions? How many have already broken them?
I’m guessing quite a few..General stats show that only 8% of people actually achieved there resolutions last year, don’t worry I didn’t manage any of them either.
Do not fret!
Another new year offers another opportunity to achieve you goals. Hopefully these tips will help you get back on track and keep them.
1. Make your goals specific. A lot of people say to “exercise more” But what does that actually mean? Do you intend to reach a certain weight? Do you want to run a 10k? Maybe be able to do 10 pull-ups? Try a set yourself a certain target
2. Measure your progress. “If you can measure it, you can change it” is a fundamental principal of psychology. These feedback loops will be a source of motivation as you reflect on where you started and where you are. They will also help you to know when you are hitting a plateau or slipping backward, so you can adjust your efforts.
3. Be patient. Some people will see rapid gains only to hit resistance later in their efforts. For others, initial progress may be painfully slow but then they suddenly achieve rapid breakthroughs. Making lasting changes takes time.
4. Share your goals with friends and family. One of the most effective things you can do is to get an “accountability partner”, someone who checks in with you daily or weekly. It’s easy to break a promise to yourself, but far harder to admit it to a friend.
5. Schedule it. Have you ever said you can’t “find the time” to do something. Nobody finds time, we make time. We all choose to spend our time the way we do—whether that’s eating junk food or going to a spin class. Make your new goals a priority and actually schedule them into your calendar. If you have a fitness goal schedule recurring time blocks for your daily workouts. Want to declutter? Schedule time to clean out your wardrobe or garage on your calendar. Treat these New Year Resolution’s as appointments just like they were scheduled doctor appointments. You rarely reschedule your doctor, you should treat your time the same way. That which is scheduled gets done.
6. Something is better than nothing. Are you guilty of “all or nothing” thinking? Do you ever think, “Well, I might as well get dessert since I already ate those French fries?” And then, “I blew my diet last night so I’ll just restart it next week.” The difference between doing something rather than nothing is huge. If you don’t have a full hour to workout at the gym, just decide to make it the best 20-minutes you can. If you stumble out of bed and don’t want to do 20-minutes on the treadmill, lace up your sneakers and do five minutes (and you just might find you do another 15 minutes once the first five are out of the way). Any effort towards your goal is better than no effort.
7. Get up, when you slip up. Legendary coach Vince Lombardi said, “It isn’t whether you get knocked down, it’s whether you get back up.” Resiliency is paramount. Don’t turn temporary failures into total meltdowns or excuses for giving up. Instead, just acknowledge the mistake and recommit to the path towards the goal. Forgive yourself. Slipping is part of the process.
Achieving your goals isn’t about willpower. It’s about developing the right skills, executing strategies, and having the patience that inevitably lead to success. Will 2017 be the year you join the elite 8%? xxx