Making SUSTAINABLE New Year’s Resolutions
Lose weight, exercise more, get organized.
Sound familiar?
These are the top 3 New Year’s Resolutions made each year. We start off each year with such lofty expectations, claiming that this will be the year I reach my goal. Yet, by February 1 most of us have abandoned our New Year’s goals, and 68% of us give up on our resolutions even sooner than that.
How do we break the cycle? How can we make 2023 the year we reach our goals?
Here are some common mistakes to avoid when setting goals for the New Year.
- Your goal is not specific enough. You have heard of SMART goals, (Specific, Measurable, Achievable, Relevant and Timely). Goals should be specific so not only can you measure your progress towards them, but you also know what it is you are striving for. Avoid vague phrases such as “exercise more” and “get healthy” which make it hard to know when you have been successful or made progress towards the goal. Instead, add details such as “I will fill half my plate with vegetables at dinner, 3 nights a week” or “I will exercise for 30 minutes a day 5 days a week”.
- You expect too much from one resolution. Expecting too much too soon can set you up for disappointment. A more effective strategy is to break a larger goal down into smaller more manageable goals. Motivation to lose weight is high after the holidays, and we want to lose the extra pounds gained during the holidays as quickly as they seemed to have come on. However, making drastic changes to diet, exercise routines or lifestyle in general, might not result in sustainable changes. For example, if your weight loss goal is to lose 20 pounds, look for ways to break that goal up into smaller more manageable chunks. Is it realistic to lose 5 pounds by Valentine’s Day? Ten pounds by the end of March? Be sure to set yourself up for success.
- You expect everything to go so smoothly. Wouldn’t it be great if things aways went according to plan? Unfortunately, that is not always the case. When creating goals for the New Year, do yours include a backup plan? Take some time to identify barriers that may prevent you from reaching your goals. If you primarily exercise outside, what will you do if the weather does not cooperate? If you are trying to eat healthier, how will you plan for dining out or social events? Often Plan B is more important than Plan A when it comes to achieving goals. Planning for bumps in the road will help you learn to make sustainable changes toward a healthier lifestyle.
Setting realistic goals and sticking with them can be hard. In addition to these tips, look for ways to surround yourself with people who support you and help you stay on track. Behavior change is not always easy; don’t forget to give yourself grace as you work towards making sustainable changes.
Wishing you health and happiness in 2023.
Lisa O’Connor, Wellness Director
If you’re looking for support to get you started, do not hesitate to reach out. The Y is here to meet you where you are at and get you to where YOU want to go!