New Year’s Resolutions
New Year’s Resolutions
Every year, January rolls around, seemingly putting an end to the slow and sleepy end of December. Like a bullet thrust from a gun, we’re sent into a tailspin, trying to make up for months of indulgence in only a few short weeks. We quickly set New Year’s Resolutions and self-impose restrictions. Stress and anxiety quickly replace happiness and time spent with loved ones. Before we know it, our enthusiasm and motivation has turned into frustration and disappointment. Within a few short weeks, we hate January, and have given up on our goals. But how did we get here!?
Well, the answer is multi-faceted:
We spent too much of the year being restrictive, and then gave ourselves an excuse to let loose during the holidays.
We placed unrealistic expectations on ourselves.
We tried to accomplish a year’s worth of goals in the first week of the year.
So how do we course correct?
First, we need to accept that it’s ok to be human. We are allowed to enjoy food and family without feeling guilty. Furthermore, by accepting that we are human, we can remove the stigma that we need to be perfect all the time. Being too restrictive or subscribing to an “all-or-nothing” approach is a slippery slope. Too much rigidity without flexibility creates an unsustainable lifestyle. At the first sign of struggle, we fall off the rails. Perhaps a better approach would be to find a balance between the things we enjoy as well as the things that bring us close to our goals.
Growth and change are challenging. They are not perfect, nor do they happen overnight. Ask anyone that you look up to as a pinnacle of health, and they’ll be the first to admit that there are good and bad days. What separates those that are successful is their ability to stay the course. In these moments, having a “short term memory” is incredibly useful. It allows you to learn from our challenges, but not to dwell on them. Tomorrow is a new day.
Additionally, we tend to set unrealistic expectations on ourselves. Whether that describes how we want to navigate the holidays, or the goals we set for a new year. Just remember, proper goals take time to accomplish. They require daily habit and behavioral changes, and those take time.
When setting intentions for a new year, I encourage you to reflect on the acronym S.M.A.R.T. All goals that we set for ourselves should be:
S: Specific: Do you want to lose weight? Or do you want to lose 5lbs?
M: Measurable: Is your goal measurable? How will you track it?
A: Attainable: Do you have the tools/skills to accomplish the goal? Are they realistic?
R: Relevant: Does the goal connect with the broader vision?
T: Time-Bound: When would you like to achieve the goal by?
Many people start the year saying, “I want to be healthier”. I think this is a great goal, and something we should all strive for, but is it specific enough? How do we measure it? By creating a more tangible goal, not only do we have the ability to create habits but staying motivated will be much easier. If we can track progress, then we’re much more likely to stay the course.
Perhaps “Being Healthier” for someone is a specific bodyweight or body-fat percentage. Or possibly running a half-marathon. For another, it could be getting out of pain. My point is that when you shrink the goal and it becomes specific, then we can measure it, determine if it is attainable and relevant. And then, create a proper timeline.
And lastly, my most important advice for a new year is to fall in love with the process. Change is hard. Our bodies will literally do anything to maintain status quo. That’s why it is important to find habits and skills to implement. If your goal is to play the long game, then you don’t need to accomplish a lifetime of health in the first month of the year.
Take your time. Stay consistent. And FALL IN LOVE WITH THE PROCESS.
Happy New Year!