January 1st. A magical date where “I will change” is said around the world.
At the beginning of every year, you set goals that will in one way or another make you a better person. Improving your health, deepening your relationships, reading more – the list of New Year Resolutions can go on and on. With such great intentions, why is it that 80% of resolutions fail by February? Here are 7 reasons why resolutions generally do not work, and how to make sure you hit your goals this year.
1 – Make your goal specific
Although saying “I wan’t to get in shape and improve my health this year” is a great goal to have, it’s not specific. What does getting in shape actually mean to you? Do you want to be able to run a 5k race? You want enough energy throughout the day that you can play with your kids? Do you want to be able to bench press 135 pounds? Whatever your goal is, be specific and make it very clear.
2 – Baby steps are more important than you think
It’s easy to set a goal at the start of the year to lose weight. Once again, it’s vague and not specific. Instead, say you want to lose 20 pounds. Once your goal is specific and detailed, take baby steps and work towards your goal in small increments. For example, aim to lose 2-4 pounds per month until you reach your goal. The reason many fitness resolutions don’t last is because many people set unrealistic expectations and fail to take this small step approach.
3 – Measure, then measure again
When goals aren’t tracked, it can be very difficult to compare your progress from the day, week or month before. You have likely heard the phrase “you can’t manage what you do not measure” and the same principle applies for your goals. Once your goal is specific, and you understand that taking baby steps is the key, you need to track and monitor your progress every week or month. If you don’t set a realistic goal and track it every month, how do you know you are getting closer to your goals? Tracking and monitoring doesn’t need to be a complicated process. Pick your goal, think of a way to compare your progress to the week before, and that’s it.
4 – Good things take time
Be patient. Nothing worth having comes overnight.
5 – Find an accountability partner
I say this all the time to the members in my private Facebook fitness community. When you have a person to keep you accountable, you are much more likely to reach your goals. An accountability partner can be your spouse, kids, colleague at work, your mom/dad, anyone! The purpose of an accountability partner is to help keep you honest about your goals/progress and someone that you can check-in with for advice. Wether it’s an accountability partner or a coach, knowing that you have someone routing for you in your corner adds an extra level of motivation in everything you do. If you are looking to live a healthier life and are looking for a support community with bi-weekly fitness challenges, live Q&A sessions with me, and so much more, I invite you to join our community.
6 – Welcome failure
Failure is inevitable so stop seeing it as a negative. Far too often failure is viewed as a complete negative but you need to start looking for the positive within it. You are going to experience setbacks in your fitness journey and that is 100% a part of the process. When you start viewing failure as a lesson learned or an area of improvement, your entire mentality around goal-setting changes. Welcome and embrace failure because without it, what’s the fun in life?
7 – When you fall, get back up
When you experience a setback, don’t let it completely wipe out your motivation. Getting knocked down is a part of life. The key to your success will be how fast you get back up.