4 Easy Steps to Stick to Your New Year’s Resolution
It’s the middle of January and many of you might be starting to think that the New Year’s resolution you made wasn’t an objective one. Maybe you motivation began to wane and you started to skip workouts, slip off your diet, and began making excuses to justify it while feeling guiltier than ever in the process. Does that sound like something that you are going through? Don’t worry, there is a way to fix it.
Step One: Guilt is Overrated
Stop feeling guilty and beating yourself up over your past failures. What’s in the past is in the past and there is nothing that you can do to change it. What you can do, however, is resolve to be dedicated to your goals and promise yourself to practice disciplined behavior day in and day out from this point on. Minor slip-ups will happen and we have to move past them. Train your will power just like you train your body. Saying “no” to a piece of cake gets easier after you said “no” 500 times before.
Step Two: Re-Evaluate, Set Goals and Benchmarks
Re-evaluate your New Year’s resolution. Why did you make it? Is it realistic? Is it sustainable? Answering these questions will help you set benchmark goals along the way which will help with the process of achieving your greater goal. For example: “I want to lose weight” is too generic of a goal but can be your greater goal. “I want to lose 5 lbs by the end of February because I am running a 5K on February 28th” is a specific goal with a modifier (running a 5K) which can be broken down into two (or even three) separate benchmark goals: 1) benchmark goal being losing 5 lbs by the end of February, 2) run a 5K on February 28th, 3) finish a 5K at a certain time.
Benchmark goals are smaller, more achievable goals that help you celebrate your wins and achievements. Setting these goals keeps you more motivated, more concentrated on the task at hand especially if there is a satisfaction of an achievement and a reward at the end.
Step Three: Food is a Reward for Your Pet
Don’t reward yourself with food. When you achieve your benchmark goals, reward yourself with something other than a trip to the bakery. Agree to treat yourself to a SPA day, a new tech toy, a new outfit, or a night out at the movies. Do something that you enjoy, but do not derail your progress by eating food that isn’t on your plan. After all, you are not a dog, you don’t need treats.
Step Four: Get Involved
It is easier to stick to a resolution when you are part of a community. If you like to run — join a local running group (any specialty running store will be able to give you information about running groups in your area), if you prefer fast paced exercise that tightens and tones – find a crossfit gym, if you don’t like people but still want to get in shape – pay a personal trainer. Even the most seasoned fitness enthusiasts have someone who holds them accountable. One might even say that having an accountability partner accounts to 60% of successfully met goals for most people.
If you are still having trouble sticking to your New Year’s resolution after reading the steps above, consider doing a bit more reevaluating and editing. Remember, your goals can evolve out of the initial resolution and the deeper you dig, the more you might be able to find. If you need help “distilling” benchmarks goals out of your greater goal, feel free to contact me via Facebook, Twitter, or just comment below.
Posted on January 13, 2014, in 5K, adventure, change your life, workout and tagged first time gym goer, goals, gym, how to maintain momentum, lose weight, new to fitness, new year's resolution, setting goals, successul weight loss, working out. Bookmark the permalink. Leave a comment.