The beginning of a New Year brings with it an energy of exciting opportunity, a fresh chapter in an open book and a chance to reset, re-energise and renew. A chance to reflect on the year that has been, re-evaluate what is important to us and decide what we want to achieve for the year ahead. However, of the 50% of us that set New Years Resolutions, only 8% actually achieve them and 80% have fallen off the wagon by the time February rolls around.
According to Dr. Roberta Anding, a registered dietician and nutrition professor at Baylor College of Medicine, moderating your resolutions could be the difference between giving up in February and creating a lasting lifestyle change.
These tips can help you be that 8% and see you set and achieve your goals in Jan and the year beyond, making 2019 the year you become the best version of yourself.
Here's 10 ways you can set New Years goals you will actually achieve
1. Start before Jan 1
Anding suggests that a disadvantage of having clear start date of Jan 1, is that it tricks the brain into thinking that there is also an end date. By being really clear on your goals and putting the plan into action prior to Jan 1, you have a greater chance of success.
2. Focus on one goal at a time
Unhealthy behaviors develop over the course of time. Thus, replacing unhealthy behaviors with healthy ones requires time. Don’t get overwhelmed and think that you have to reassess everything in your life. It might seem like a good idea to write down everything you want to achieve for the year but a list like; lose weight, quite smoking and buy a house is likely to make you feel overwhelmed and thus, end up achieving nothing. Try evaluating what is really important, setting one SMART goal and work towards it. Once you've nailed it, you can move onto world domination.
3. Be specific
We all know the SMART model (if you don't, click on the hyperlink to see an explanation). 'Lose weight' is not specific enough. 'Lose 2kgs in January' is far more achievable. Once we are really clear on what the goal is, our brain can take logical steps towards achieving that goal.
4. Take small steps
Often we fail because we've set the bar too high and are discouraged when we don't achieve what we've set for ourselves. For example: 'Lose 2kgs in January' is a Specific, Measurable, Achievable, Timely goal. However, if we decide that the steps towards achieving that goal is to train every day, quit sugar, booze, coffee and carbs, we are guaranteed to fall of the wagon. Instead try starting with smaller, more achievable steps. For example; train 3 days a week, stop eating dessert on Weekdays, have at least 3 alcohol free days and switch refined carbs for complex carbs. During the Resolution Revolution challenge you'll be given a small mini-challenge each week to help you stay on track and start making small changes towards better health.
5. Say it loud and say it proud
The act of simply verbalising a goal, writing it down and telling someone about it starts the wheels of manifestation turning. Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating. During the challenge you'll be able to share your goals and be supported and encouraged by your trainer Kate and the other members of the group. We're all here to cheer you on and see you smash it!
6. Celebrate your successes along the way
Don't wait until you've achieved your goal to pop the champagne. By celebrating the small milestones along the way you can feel encouraged and motivated to keep going. Lost 300g this week? Amazing! Stayed off the booze for 3 whole days? (Which let me tell you, in January can be a real struggle for some). Fantastic! Got out and got active 3 times this week? Woohoo!!! During the Resolution Revolution challenge your buddies and your trainer will be right there with you every step of the way with applause and encouragement.
7. Have lazer focus
It takes time to create bad habits and it will also take time to create new ones. By focusing your thinking on new behaviours and thought patterns, you will begin to create new, neural pathways. Write your goals down every day. When you're speaking about your goals, say it like it is happening now. For example; if you're trying to ditch the booze during the week, if someone offers you a drink on a weekday say 'no thanks, I don't drink during the week' instead of 'no thanks, I'm trying not to drink at the moment.' Your subconscious doesn't know the difference between what is real and what is fake, so writing down your goals every day in the present tense enables your brain to subconsciously take steps towards achieving those goals. During the pre-game phase of the Resolution Revolution you'll be given some tips on goal setting and journalling to help you manifest what you want to achieve and knock those New Years goals out of the park!
8. Focus on the present
Ask yourself every day; 'what is it that I can do today to help me achieve my goals.' Conversely, if you are faced with a situation where you could potentially make the wrong choice, ask yourself; 'is this going to take me closer towards or further away from my goals?'
9. Be mindful
Become physically, mentally and emotionally aware of your inner state and each external event occurs. How does it feel when you walk into the gym knowing you've made it there 3 days a week? What are you thinking when you prepare yourself that beautiful, fresh, nourishing meal? How do you feel after you've eaten that meal as opposed to when you scoffed that burger and fries?
10. Don't beat yourself up
This one is by far the MOST important. When you slip up - because you WILL slip up, remind yourself that it's ok. Whatever you do, don't lose heart and think that one small slip up equals devastating failure and decide to give up for good. We learn by making mistakes and we need to fail in order to become more resilient.
Now that you know how to set those goals, say it loud and say it proud! If you haven't already, head over to our private facebook group, introduce yourself and share your goals.