Tired of unrealistic goal-setting and failed “New Years’ Resolutions”? Try creating meaningful resolutions that contribute positively to your well-being and that bring you JOY.
Here are some tips for creating resolutions that you can stick to:
Practice Self-Compassion: Remember that setbacks are a normal part of the process. Instead of being hard on yourself, resolve to learn from the challenges you encounter and use them as opportunities to grow. Resist negative self-talk. Return to self-compassion to maintain a positive mindset throughout the journey.
Be Realistic: Set goals that are achievable within your current lifestyle and commitments. Unrealistic goals can lead to frustration, overwhelm and giving up. Consider your time constraints, resources, and other commitments when setting resolutions.
Set Clear and Specific Goals: Be specific about what you want to achieve. Vague goals are harder to work towards. For example: instead of resolving to "exercise more," specify a measurable, attainable, goal and be as specific as you can about when, where and what you will do. "I will move my body [simple & attainable!] for [30 minutes], [three times a week]. I will [use my treadmill, go to the Y, or walk my [favorite path] right after S gets on the bus]"
Break it Down: Divide larger goals into smaller, more manageable tasks. This makes the overall resolution less overwhelming. For example, if your goal is to read more, start with a specific number of pages or chapters per day.
Create a Plan: Develop a step-by-step plan to achieve your goals. Outline the actions you need to take and when you'll take them. Having a clear roadmap helps you stay focused and organized. Time block certain activities on your daily calendar.
Focus on Behavior Changes: Instead of setting outcome-based goals, focus on changing behaviors. This shift in focus can lead to more sustainable habits. For instance, instead of setting a weight loss goal, focus on adopting healthier eating and exercise habits.
Incorporate Enjoyable Activities: Choose resolutions that align with your interests and passions. If you enjoy the activities associated with your goals, you're more likely to stick with them. You can also “habit stack” things you enjoy with things you may not enjoy so much, making them tolerably more enjoyable: such as watching a favorite show while you walk the treadmill, or listening to a great book while you do dishes.
Adjust as Needed: Be flexible and willing to adjust your goals as circumstances change. Life is dynamic, and adapting your resolutions can help you stay on track. If you find a goal is too challenging or not challenging enough, don't hesitate to modify it. THINK: Grace over Guilt! Action over Perfection!
Enlist Support: Share your goals with friends or family. Having a support system can provide encouragement and accountability. Consider finding a resolution buddy with similar goals to keep each other motivated.
Track Your Progress: Keep a journal or use apps to track your progress. (Whatever you choose to track goals, keep it simple and attainable as well. A pretty, color coded chart is nice and all, but will it just end up feeling like one more thing to remember to keep up?) Regularly reviewing your achievements can help keep you motivated. Celebrate small victories along the way to maintain a positive mindset.
Are you hesitant to share your goals with friends or family? Would a judgement-free third party be helpful to you? Share your resolution with me! I'd love to cheer you on and support you!
Comentarios