Happy almost 2014! With the new year, usually comes resolutions of some sort in tow. I want to first say that you don't need a new year, month or Monday to make changes and better yourself. You can do that any time of the year, and any time of the week! The new year however is a great time to reflect on your last year and see what you want for yourself in the next. So I won't hate on that! I myself created a dream board for next year.
Whether you want to start working out and eating healthier (give in), get a new job, go back to school, be more organized, make your Pinterest dreams come true....you have to have a plan of attack. You can't just say it, you can't just write it down (which IS suggested), and you can't just hope they happen. You gotta put in some work. You have to get motivated. Be part of the abnormal, and learn the tips to stick to your new goals (which we will call them now) and then next December you can celebrate all that you've accomplished.
So here are some tips to help guide you to stick to your new goals!
Plan ahead.
It's 11:59 PM on December 31st--do you know what your resolution is? For the best chance of success, set your goals long before you want to start them. Wiseman says that reflecting on your goals a few days before the New Year will make you more likely to choose a meaningful resolution...which, of course, will make you more motivated to work for it. Still haven't set a goal? That's okay. Make one now and set yourself a start date a few days from now.
Shout it from the rooftops . . .
. . . or at least share it online. According to Wiseman's research, women were more likely to succeed if they told their friends and family about their goals. After all, you wouldn't want to fail in front of a few hundred of your closest friends, colleagues, and high school exes—would you? Make your resolution Facebook official, tweet about it, or post a "before" photo on Instagram . Accountability is your friend.
Strategize.
Once you've decided on your Big Important Goal, come up with a few smaller objectives that can help you get there. If you resolve to lose weight, commit to doing your P90X3® workout every day and checking in with your online challenge group. Or hire a personal trainer and buy sessions in bulk- and actually show up!! Or take a two-mile hike every weekend. "Intention is very different than action," says Daniel C. Stettner, Ph.D., director of Psychology at UnaSource Health Center in Troy, MI, and an adjunct professor at Wayne State University in Detroit. "People have to come up with tactics and strategies. Otherwise, it's like driving to a destination without directions—you're not going to be successful."
Think positive . . . but not too positive.
If you paid attention in English class, you might remember "doublethink" from Orwell's 1984—the ability to accept two opposing beliefs as truth. In this case, you need to accept that you can succeed and that you can fail. In his book, 59 Seconds: Think a Little, Change a Lot, Wiseman points to research by psychologist Gabriele Oettingen, who found that imagining success kept people motivated, while imagining failure helped them form "avoidance goals." In other words, it's okay to fantasize about firing your annoying cube mate when you become manager—but also devise a Plan B in case you get passed over for this round of promotions. Your mind is very powerful. If you think you can, or can't...you are right!
Know thy enemy.
Willpower is overrated. According to a recent study in the Journal of Personality and Social Psychology, people were more likely to be successful if they avoided temptation altogether rather than expecting superhuman self-control to kick in. So figure out what changes you can make to sidestep your biggest roadblocks—can you take a different route to work that doesn't pass a bagel shop? Can you switch from your usual hangout to a non-smoking bar? Can you not purchase tempting foods to have in your house? A few small lifestyle changes can prevent big pitfalls.
Reward yourself.
We all love instant gratification. So when you're pursuing a long-term goal like weight loss or digging out of debt, short-term rewards will help you power through. Just make sure the rewards jibe with the ultimate goal—don't reward a week of workouts by eating an entire chocolate cake. If you're trying to slim down, for example, Dr. Stettner suggests buying a new outfit you can't squeeze into (yet!).
Don't let setbacks derail you.
Spoiler alert: You're human, so you're going to screw up. Don't let it discourage you, and don't use it as an excuse to let the rest of the day (or weekend, or month) go down the tubes. "There are going to be lapses, but a lapse doesn't have to be a collapse or a relapse," Dr. Stettner says. "Seek persistence rather than the dirty P-word, perfection. Don't think, 'I went off the plan today, so I'll start over tomorrow.' Salvage it. Save the day."
So are you ready to see what I'm aiming to achieve in 2014?!
If your goal IS to get healthier, consider joining one of my online challenge groups this year! I have 2 starting January 6th. Click the link above to read about them, then message me to join or fill out this form.
Nutrition + Fitness + Support= SUCCESS. I want to help you anyway I can in helping you succeed this year!!
XO-Coach Sarah
original article here.
