New Year’s Resolutions. 3 words you probably dread. And you’re not alone.
But why?
Is it a lack of motivation or will power? A fear of failure? Probably the latter. But if you fear failure it’s usually tied to motivation and will power. The word resolution itself is somewhat intimidating isn’t it? Resolute means determined and unwavering, No flexibility. Black and white. But making changes, particularly health related ones, are often in a grey area that craves flexibility.
Good news. Success here isn’t about motivation or will power. It’s about creating small habits and making it easy to fit into your daily routine. Instead of making new resolutions, make new habits. Small habits that make little changes over time. Little changes lead to big ones. Before you know it, you’ve created life-long changes.
I used to make resolutions every year. Start strong, ride the motivation wave, and then peter out some time near the end of February or early March. Barely making it the first quarter of the new year. That’s not to say I wouldn’t have any progress, but I felt like I was working with a flawed formula and getting limited success. Have you experienced this? If this isn’t resonating for you and you’re a rock star at hitting goals, allow me to say BRAVO! You’re a unique individual and I admire you! If not, stay with me and keep reading.
You’re human and you live in the age of the fast lane. And like the rest of us, when you want something, you want it now! That includes change. You want Amazon Prime membership kind of change. What does that mean when it comes to being successful at making changes? It means you most likely take on too much. Trying to change everything at once. You end up overwhelmed, frustrated, and then the negative self-talk starts. That’s where creating small habits over time come into play. And if you can fit them into an already established routine, you’ve got a better chance at success.
Let me give you an example. Drinking plenty of water is essential to staying healthy. But you may not realize that you need to take in about half your weight in oz. of water everyday to get proper hydration. If you’re not already in the habit of drinking water, that amount can be a challenge, even if you remember in your busy day to stop and drink a glass. Start with that first glass and figure out a way to work it into your routine. For me, every night before I got to bed, I put a full glass of water one my nightstand. That was the first small habit I made. Remembering to do that ritually. The second habit, when I wake up in the morning and turn off my alarm, I grab the glass of water and head into the bathroom (something I do every morning). I take a seat, and while I’m peeing the water out, I’m drinking my glass of water and pouring it right back in. That’s how you can incorporate new habits into an already existing routine.
Want to learn more about creating new habits? I love the book Tiny Habits by Dr. B.J. Fogg. So many things clicked for me in his book and I highly recommend reading it. You can check it out here.
Whether you are making new habits or setting goals for the new year, to set your self up for success, make sure they are S.M.A.R.T.
If you’ve worked in the business field or done any type of career development, you’ve probably heard of S.M.A.R.T. goals. If not, no worries. Here’s what it means:
S – Is it specific? For example, you might want to be healthier, but what does that mean to you exactly? Losing weight? Okay, how much? Getting more sleep? How much and how will you do that exactly? Set a reminder on your phone to start winding down 45 minutes before bedtime? GET SPECIFIC!
M – Is it measurable? If you want to lose weight, how will you track that? Using a scale? Taking full body measurements (more accurate than the scale, btw)? Track your BMI (body mass index)? Make sure you have the tools to track your goal.
A – is it attainable? Most changes are challenging but they should also be possible. Don’t try to take on too much or try to change everything at once. Push yourself but pace yourself. Eat that elephant one bite at a time.
R – Is it relevant? Or more to the point, is it realistic? Every Christmas when I see the Nutcracker ballet, I fantasize that I could be a prima ballerina. But at age 52, that ship has long sailed. However, I have the physical lines and posture of a ballerina thanks to my barre workout, Pure Barre. And I didn’t start doing that ‘til I was 45 years old. Know what hurdles you’ll have to overcome in reaching your goals.
T – Is it time-based? Give yourself a realistic deadline to achieve your goal. Don’t keep putting it off thinking you might hit it “someday.” Take it from me. I HATED writing things down or even hearing the work “goal.” But it wasn’t until I got specific, wrote things down, and drew a line in the sand with time that real change started happening in my life. If you are wishy-washy about what you want, you’ll get wishy-washy results.
Lastly, if you remember nothing else, remember this – you only fail if you stop trying.
Happy New Year to you!