It’s officially mid-January – how’s that New Year’s Resolution (NYR) working out for ya? If you are still sticking with your resolutions…great job! Believe it or not, a lot of people don’t last more than 10 days and most give up by February 1.
But let’s say (hypothetically, of course) that you are oneof the 80% who are veering off the path and struggling to stick to your goals.Or, worse yet, you’ve found you hate the goal you set or have no clue how you are going to accomplish it. This is verycommon with health and fitness NYRs. Everyone has great intentions, but they setthe bar high without having the tools to achieve those big dreams.
If that’s you or someone you know…don’t worry. There aresome simple steps that can help you refocus to start achieving those healthyresolutions before too much time passes and you (or your friend) give up.
- Reassess your goal. It’s ok to say, “this isn’t the right goal” and move on. Sometimes we high-achievers don’t like to admit when we don’t make the right choices and heaven forbid we admit failure (gasp!). To keep doing something you hate or aren’t capable of sustaining with the hope that it will somehow work out, is the definition of insanity. So…swallow that pride and get real with yourself. Maybe running a marathon seemed like a good idea but you’ve come to realize you hate running. Time for a gut check and recalibration.
- Reset your goal. If you’ve determined that you had an unrealistic goal or one you just don’t like, it’s easy to rework it into one that motivates you. You just have to be S.M.A.R.T about it. S.M.A.R.T goals are Specific, Measurable, Attainable, Relevant and Timebound. It doesn’t mean you have to give up that big goal…it may mean just breaking it down into smaller, more achievable ones. I always recommend shorter goals because there’s a light at the end of the tunnel and something to complete. Let’s say your ultimate goal is to lose 40 lbs. this year. Your SMART goal may look something like this. “In 90-days I will lose 10-15 lbs. by exercising 30-45 minutes per day, 5 days a week and eating no more than 1500 calories per day of a balanced, whole-foods diet.” Then, at the end of that 90-days, you re-evaluate and set another goal for the next 10-15 lbs. until the end of the year when we have hit the 40 lb. weight loss mark. The original goal of losing 40 lbs. is still the end game but setting smaller goals makes it less overwhelming and very action-oriented.
- Get some accountability. Some people are amazing at holding themselves accountable (we hate them, right??). For most of us, given the opportunity to slack on something that is difficult or not something we enjoy, we are likely to choose the easy way out (i.e. sleep in instead of going to the gym at 5:30 a.m.). Accountability is the glue that holds your goals together. Find a friend or family member willing to be honest with you and push you to stick to your goals. If you can’t find someone who’s good with dishing out the tough love, hire a coach. A personal trainer or health coach is someone you pay to keep you on track. You’re automatically more accountable when you have some money in the game, and they have no problem calling you out to help you achieve your goals (we love it, actually!).
- Finally – celebrate your wins. Every day, every week, every month – find something to feel good about in this journey. We are often quick to think about all the things we didn’t do on a daily basis and miss the opportunity to boost our confidence and commitment by celebrating what we DID accomplish. Women, in particular, are great at playing the “not good enough” game. When we get in a habit of reminding ourselves of what we failed to do, we create a mindset that nothing is every enough. Ok, I know it sounds silly but I challenge you to say out loud something you’re proud of before you go to bed each night. Or, write it down if you don’t feel like making proclamations of self-love before going to sleep. Then, look back at it at the end of a week or month and see all the great shit you’ve accomplished.
The post-NYR slump is real. It’s common. It’s normal. It happens to just about everyone. What you choose to do when faced with this reality is what makes the difference. Use these tips to get back on the right track.
And, if you are about to dump the resolutions for a pizza and a Netflix binge, let’s chat. You can still enjoy life (and pizza and Netflix) but you can also get healthy and achieve those goals.
Have a kick-ass week!