As the year comes to a close, most of us are already making plans for the next year. These may include New Year's resolutions, which we hope to stick to through the coming year. Yet research shows that most New Year’s resolutions do not last beyond spring. Some of the popular resolutions include plans to lose weight, go on a diet, get in more exercise, stop smoking, take a more serious approach to our careers etc. Is it really that difficult to keep to these goals? And why is it some people actually manage to do so?
The key is to ensure your goals are achievable for you personally, and for your current lifestyle. The following are some points to bear in mind when planning your resolutions:
1. Ensure your goals are realistic: Most of us will have lofty plans in mind. While this in itself is not a bad idea, higher goals are often harder to meet. Wanting to lose weight in a short period is achievable if you have a little weight to lose. Otherwise, you may need to realistically plan this weight loss over a longer duration.
2. Ensure they are measurable: All goals are measurable in that you can judge them and when achieved, put them to rest. Ensure the ones you make can be measured in order to track results. For example, if you plan to perfect your skiing technique, keep tabs on how often you actually hit the slopes each month to do so.
3. Break your goals down: A large goal can be overwhelming. If this is the case, take the time to break it down into smaller, individual steps. Taking one step at a time is much easier that running the entire distance in one go. So for example, if making healthy eating is part of your plan, start with one meal each day. Make your breakfast, lunch or dinner a healthier meal. Once you’ve got into a habit, start changing your second meal choice and so on.
4. Write them down: Write down your goals and tape them up where you can see them on a daily basis. There is nothing that works like a positive reminder to lay off the cigarettes or keep out of the fridge than a visual aid which reinforces this aspiration.
5. Enlist the support of friends and family members: It’s often hard to follow through with your goals by yourself. As time goes on, other demands, professional or personal, begin to encroach upon your time. And you may find yourself putting your resolutions on the backseat. If this is the case, it’s best to enlist the support of someone close to you. If you are trying to get into shape, a walking or running partner may work. If you are trying to stop drinking, joining a support organization may be in order. There is no shame in asking for help or calling in for reinforcements. And you’ll be surprised at how your determination to achieve your goals often spurs someone else on to do the same for themselves.
6. Be creative in reminding yourself of what needs to be done: Often, creative and fun reminders work well. Try "writing in" an appointment for yourself in your dairy or posting colorful post-it notes on your mirror. You can get someone to mail you reminders or send yourself e-mails. Using techniques which are taught to children such as a fun sticker for every goal achieved is also a great way to tempt you to follow through with your daily plans.
7. Use visualization techniques: Visualization is an extremely powerful means of getting your mind to accept what needs to be done. This can be done subtly, using photographs, pictures and written messages to reinforce the message, or more overtly, via daily meditation on your goals. Just five minutes of focusing on what you would like to achieve can help you actually put your thoughts to practice. So if learning a new language is one of your resolutions, try putting up pictures of the places you’ll visit when you speak the language or meditating each night on what you’ve studied and where you’ll be able to use it.
8. Steer clear of temptation: This one is hard, but it can be done with a little advance planning. Firstly make a note of your "no-go" zones. These are the areas you need to stay away from. If the pantry is your "no-go" zone for example, either restock it with healthier foods or if that’s impossible, steer clear from it. Alternatively, try putting a lock on the door and keeping the key at a separate location. If your goal is to stop your daily dose of Starbucks coffee, then taking a different route to work that does not have a Starbucks café on it may work. By making your bad habits harder to achieve, It’ll be easier to stay away from them and consequently, break them.
9. Reevaluate and readjust: All goals need to be reviewed and revisited regularly. Depending on your goals, for some, a weekly goal evaluation works, for others, it can be done on a monthly basis. Based on your evaluation, you may need to readjust them. So, for example, if you have already lost a lot of weight, you may now want to change your goals to following a maintenance plan to keep this weight off.
10. Hop back onto the bandwagon: And finally, remember if you do give up your goals, for whatever reason and whatever duration of time, make an attempt to get back to them. You may feel like you are starting from step one all over again, but it’s better than not starting at all. While it may take you a little longer than planned to achieve your goals, with a little patience and determination, you can and will achieve them.
