How to ensure your New Year’s resolution is successful
A recent study showed three in four find it difficult to stick to the their New Year's Resolution. So what gives?
If you’re guilty of setting a big life goal such as “I will lose weight” or “I will cut down on eating sugar,” you might have already put yourself at a disadvantage.
The key could be learning to set a micro New Year resolution - a small-scale, articulate goal that is achievable and trackable.
Claire Hall, author and life coach at Authentic Empowerment, believes there are simple measures you can take to set yourself up for success in 2016.
Follow this 5-step guide to set an achievable New Year resolution.
Step 1: Set a micro goal
The problem with declaring broad goals like wanting to lose weight or stop smoking is that they’re often overwhelming, and difficult to measure. Instead, narrow down on what’s at the core of your resolution.
“Work backwards and figure out what is the last thing you would be doing when the goal is in place to the first thing that needs to be tackled,” says coach Claire Hall. “Now get in to the exact nitty gritty of what that looks like in your day. Most people think these actions will take minutes but fail to complete them because they don’t give a realistic time frame to each step.”
They key is realising that small actions will help reach your outcome. “It’s about constantly moving towards the goal in baby steps rather than one large and possibly overwhelming,” says Hall.
Step 2: Make your goal present
Hall says one simple trick to set yourself up for success, is to phrase your goal in the present tense. “If you are able to set up your goal in the present tense you are tricking your brain to believe it has already happened. Thus, it will seek out evidence to support that reality,” she explains.
Step 3: Be positive
Another booster is to avoid negative framing. “It is important to make [your resolution] positive, otherwise you will just attract what you don’t want. Keep it simple but inspirational so you are motivated to stay with it. Working towards something that lights you up and fills you with optimism has a far greater chance of success then striving to attain something your heart isn’t really set on.”
Step 4: Focus on ‘will’ not ‘want’
It’s easy to roll out a list of things we want to change at the start of a New Year, but the key is to examine which of those desires you can and <will> do. What’s in your power to change, and how can you change it?
“Focusing on the ‘wants’ instead of the ‘wills’ leads to little motivation. You may want something but unless you tell your brain what you will do to achieve it, it may stay in the ‘wants’ basket for a long time,” says Hall.
Step 5: Be open to adjustment
The problem with resolutions is that circumstances change. It’s impossible to foresee how your life, habits or values will shift over the course of the year, so recognise that your resolution might need fine-tuning as time goes on. It’s not a permanent fixture.
Hall says to approach micro goals with an open mind. “Be sure to give room for adjustment and correction so you are constantly reassessing what is the best path for you to achieve your desires,” she says.
In short, cut yourself some slack! Life changes and if you keep reassessing your resolution to make sure it’s relevant to your life, you’re on the right path to success.
Related links:
10 unexpected ways to get in shape for the New Year
5 core strengthening exercises to try at home