10 ways to keep your resolutions on track
Like everyone else in America, you’re off to a hot new year. You made a list of resolutions and went all out in January. You pick up additional projects at the office. You are finally starting to learn Spanish. You start going to the gym five times a week. After a poor year, you’re determined to make a difference this year. However, you hit the first hurdle.
You got the flu unexpectedly and it made you pass out for two weeks. You get some devastating feedback from your boss that drops your confidence level down to the toilet. You failed your first Spanish test. Now, that spark is gone. That fire in January is nowhere to be found. All of a sudden, you’re back to a year of mediocrity.
This happens to all of us. A new year brings new focus and energy. We’ve had brief exhilarations that pushed us to make a long list and juggle a million things without thinking about balance. We tend to forget that it’s not realistic to fully commit to extra programs, Spanish lessons, and multiple workouts all at once. If you find yourself in one of the above situations and are in danger of giving up on your resolve, here are 10 strategies to help you get things back on track.
- 1. Think small
You have a whole year. There’s no reason to rush 20 different goals into the first 30 days of the year. Instead, keep things separate. Decide which goal is most important to you and go from there. If that’s fitness, get your fitness program in full swing. Do not start Spanish lessons. Don’t pick up that extra client. Just focus on incorporating your workout into your existing routine. Believe it or not, this adjustment is hard enough. Get used to your gym routine. Once you get the hang of it, add something to it next month. - 2. Set incremental goals
So you choose to start the new year with fitness goals. You want to lose 20 pounds. It’s a big goal – if you do it in a healthy way, you may not be able to achieve it in a month. Take that 20 pounds and break it into smaller increments. A healthy weight loss of 1-2 pounds per week is recommended. So plan to reach your ultimate goal in 2-3 months, but jot down these smaller goals along the way. Every time you achieve a small goal, it reinforces your progress and keeps you on track. It’s easy to get discouraged if you only look at the big picture without any benchmarks. - 3. Determine the reward
Losing 20 pounds is a reward in itself. But for a lot of people, it’s always sweeter to finish a big project like this, knowing there’s going to be a pot of gold at the end. Think of a big-ticket item you want. Maybe a new car, a new MacBook, or the latest Call of Duty. Imagine that item is the light at the end of the tunnel. You can’t put your hands on it until you reach your goal. This will be the motivation to continue moving in the right direction. - 4. Forgive yourself
You will have tough days. Maybe you’ll miss a short-term goal, or you’ll slip and break your eating habits. These things will happen. But when they do, it’s important to remember how hard you tried until then. The mission is not over yet. One setback doesn’t mean the game is over. Keep pushing. If anything, you’ll be more motivated. - 5. Be grateful
When you screw up, it’s easy to focus on what went wrong. But repeating your mistakes over and over can get you down. Instead, try to focus on the things you are grateful for. Don’t be mad that you didn’t lose weight this week, but be grateful for the fact that you lost a total of 10 pounds. There is always a silver lining. - 6. Get help
You may have figured out your solution alone, but that doesn’t mean you have to go it alone. Maybe a personal trainer or nutritionist can help you. Maybe a friend can help you hold you accountable. Your spouse or parents can even cheer you on until you reach the finish line. The more people involved, the better the journey. - 7. Adjust your goals
Your goals are not set in stone. If you miss the deadline you set for yourself, you will not be fired. can be re-evaluated. If your goal is too aggressive, there’s no shame in pulling it back. Don’t be afraid to make some adjustments and keep your goals grounded in reality. - 8. Set reminders
In this age of connectivity and technological advancement, there are many ways to remind yourself to do things. Your smartphone is already equipped with a reminder system. Plus, there are incredible apps like Wunderlist that help set reminders for tasks and projects. You can even invite collaborators to participate in reminders. If you’re worried about not being able to get things done, use your smartphone to help you. - 9. Stick to your plan
Once you have a plan, it will only work if you stick to it. When it comes to categories like fitness and nutrition, there’s always temptation. That extra pack of cookies. An extra night, and three beers. Binge watching sessions instead of gyms. Your results depend on your dedication. If you don’t stick to the plan, you can’t expect to see any progress. - 10. Take care of yourself
No matter what your resolve, if you don’t care about yourself, the journey will be hard. That means getting a full night’s sleep every night. That means drinking water. This means meditating or journaling to clear your mind. Your goals may be financial, physical, or even emotional. However, if you neglect yourself to achieve your goals, you may never reach them.
Making resolutions is exciting, but we often underestimate the amount of work it takes to stick to them. If you take a careful approach to setting goals and monitoring your progress, you’ll have no problem blowing away your goals.
