New Year’s Resolutions – It seems as common to break ‘em as it is to make ‘em. Let’s talk about how to set realistic, positive, attainable resolutions to make this your best year ever.
Something about the New Year always feels like a fresh start and a chance to make those changes you know you need. But once a few weeks go by, the New Year’s buzz tends to wear off and we fall back into the habits of the previous year. The trick? Get serious, and break your resolution or goal down to meet some essential criteria.
First, grab a paper and a pen to write down your goal, change, or resolution. If your goal is obvious, jot it down. If you are uncertain, take a moment to reflect on the year past first. Without being hard on yourself, pinpoint exactly where you could have done better and decide what steps can be done to change that now.
With your goal written down, it’s time to get SMART with goal-setting. Researchers have pinpointed several steps that maximize the effectiveness of goal setting. Here’s how to attain the goal you just wrote down – tweak or add to your goal wherever you may need to.
Specific: First off, don’t be vague. Pinpoint exactly what you are hoping to achieve instead of using a generality such as: “I want to get better grades” or “I want to work out more”. Instead, go with something more exact, like “I want to move by GPA up from a 3.2 to a 3.4” or “I want to do an at-home workout or go to the gym at least two days a week”.
Measurable: Our goals also must be measurable – humans need to be able to recognize how and when they have actually reached the finish line. How are you going to track your progress so that you can measure an end result? For example, if you are trying to save $50 each month, check your bank account every week to make sure you are on track. Then, you can adjust your goal as needed in the case of an off-week, and you can give yourself a pat on the back each week you do stay on track. Set bigger goals too($150 saved in three months, $300 in six months, etc.) and recognize your accomplishments along the way. An “I did it!” on your calendar, or even a small treat (like dinner out with a friend or a mani/pedi) is a great way to give yourself a reward for your progress.
Attainable: Make sure your goal is attainable. Your goal ought to be possible for you. If you hate spinach or have never enjoyed running, adjust your goal so that it is a better fit for you as an individual – not everyone is a marathon runner or leafy green muncher. Vow to do something you will be able to benefit from, but also maintain. You can hit up a fitness class with a friend twice a week instead of running or add nutrient-filled foods you enjoy into your diet.
Realistic: Be realistic. Do your research – don’t aim to do something relatively impossible for the average human being. Most of us can’t lose 5lbs a week or learn a new language in a month. This goes along with attainability – do what is right for you, it doesn’t matter what anyone else is striving for. If your goal is large, break it down. Focus on adding one new fruits/veggie into your diet each week, not on an immediate, unrealistic diet overhaul. Yes, you can accomplish a big goal over time, but focusing only the end picture is overwhelming. Instead of stressing over how you will attain an unrealistic goal, complete small steps one at a time.
Time Sensitive: Choose a deadline. You want to be able to breathe, so don’t expect to meet your ultimate goal in a few weeks, or even one month. Give yourself plenty of breathing room – six months or a full year – and then set mini-deadlines within the final time frame. Without a timeline, your goal is more likely to fall by the wayside but be sure to create an appropriate window of time.
Some other great tips? Embark on your goal with a friend – go to the gym together, cook dinner or grocery shop together, go on study dates. Having someone to support your aims is motivating -you are more likely to feel accountable and to stay on track. At the same time, don’t be hard on yourself. Just because you got a “C” on that last paper or missed the gym last week doesn’t mean your goal is now out of reach.
Give yourself credit when you do well, adjust your resolutions if you need to, and cut yourself some slack. Armed with SMART goal-setting techniques, you’re ready to make 2013 your best year yet!
Sources: Self Magazine & beliefnet.com