Resolve Not to Resolve: A New Way to Grow in 2018
Have you ever been to the gym in January? It’s packed with New Year’s resolver’s and difficult to find an open machine. But if you’re patient enough, come March, you and a select few will have the place to yourself. Research shows 88% of New Year’s resolver’s fail, despite their confidence January. How can we join the successful 12% and set ourselves up for our most effective year to date?
Resolutions Verses Goals
First, let’s clarify the difference between resolutions and goals. A New Year’s Resolution is the act of determining a course of action. Resolutions are generally vague and don’t clarify a specific plan. A goal, on the other hand, is the object or aim of our actions; it is a result or target.
Goals are more effective than resolutions because they are specific.
Thus, instead of setting a resolution this year, set GOALS! People who set goals are 5-10 times more productive than those who do not set goals. The following goal setting recommendations will help you design a plan for a successful 2018:
#1 Begin with the end in mind.
Author Steven Covey, explains that before we take action toward our goals, we need to make sure we know where we are going. Therefore, first, answer the question, “what, SPECIFICALLY, do you want to achieve in 2018?” Then, work backwards with the design of your plan by defining what you will achieve in January, February, March, and so on as you work toward your 2018 outcome goal.
“If the ladder is not leaning against the right wall, every step we take just gets us to the wrong place faster.”
– Steven Covey, Author of 7 Habits of Highly Effective People
#2 Set measurable goals.
If you have a goal to exercise, decide how much you will exercise: three times per week for 20-30 minutes, for example. Saying you plan to exercise “more” is too vague and unclear whether it’s been achieved or not. Instead, define how much “more” is.
#3 Set realistic goals.
If the last time you went on a walk was from the couch to the TV because you lost the remote, then running a marathon is probably too ambitious this year. People who set unrealistic goals usually abandon them very quickly. Instead, set a goal that will be challenging but is achievable for you. You might start with running a mile or walking 30 minutes this year and work toward more ambitious goals in subsequent years.
#4 Set a dead-line.
Goals without deadlines are more like dreams floating in the clouds. When we give goals a deadline it focuses our energy and increases urgency.
#5 Write down your goals.
Writing as opposed to thinking goals increases commitment and clarity.
#6 Practice self-forgiveness.
Often times when people fall short of a goal, they throw their hands up in what’s called the “what the hell effect.” It usually sounds something like, “ehh, I skipped yesterday’s workout, what the hell! Might as well sleep in and skip the rest of the week too.” Instead, practice self-forgiveness. Tell yourself that it is okay to miss a workout for a day or take a week break, but that you won’t allow a missed day or week cause you to give up completely on something that you value.
#7 Self-monitor.
It doesn’t work to write goals down and then put the paper in a drawer and never look at it again. Instead, refer back to your goals regularly: monthly or bi-monthly.
As the saying goes: “Goals are the fuel in the furnace of achievement.” When we make a plan on how we will use our time and effort, it focuses our energy. Thus, we make achievements that are truly valuable to us in our health and in our lives.
Thanks for reading! 🙂
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References:
Weinberg, R.S. & Gould, D. (2014). Foundations of Sport and Exercise Psychology (6th ed.). Champaign, IL: Human Kinetics.
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