Difference between revisions of "Accomplish Your New Year's Resolutions"
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| − | + | New Year’s resolutions are goals or promises that people make for the New Year holiday to try to make their upcoming year better in some way. Many people sometimes find it difficult to maintain and accomplish their resolutions. Here is a list of things you can do to help make sure you accomplish the goals you set for the New Year. | |
[[Category:Goal Realization & Problem Solving]] | [[Category:Goal Realization & Problem Solving]] | ||
| − | [[Category:New Year's Eve]] | + | [[Category: New Year's Eve]] |
== Steps == | == Steps == | ||
=== Creating Resolutions and Preparing to Begin === | === Creating Resolutions and Preparing to Begin === | ||
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#Choose one or two attainable larger goals. Look over your notes and determine what items on it are most important to you. Don't take too long choosing; often it's the things that leap out at you straight away that have the most meaning for you personally. | #Choose one or two attainable larger goals. Look over your notes and determine what items on it are most important to you. Don't take too long choosing; often it's the things that leap out at you straight away that have the most meaning for you personally. | ||
#Create “systems.” Systems are the ways that you carry out a larger goal. You need to break down large goals into smaller actions that can are easier to carry out. If you leave your larger goals too vague, you may get confused and change your mind frequently on the ways to accomplish them. This is the purpose of creating systems. | #Create “systems.” Systems are the ways that you carry out a larger goal. You need to break down large goals into smaller actions that can are easier to carry out. If you leave your larger goals too vague, you may get confused and change your mind frequently on the ways to accomplish them. This is the purpose of creating systems. | ||
| − | #* For example: if your goal is to lose 30 pounds in the following year, you can resolve to cut out fast food, soft drinks, sugary snacks and drinks, drink more water, and walk three days a week until March, and then gradually add in two days at the gym.<ref>http://www.inc.com/jeff-haden/an-nearly-foolproof-way-to-achieve-every-goal-you-set-wed.html</ref> | + | #* For example: if your goal is to lose 30 pounds in the following year, you can resolve to cut out fast food, soft drinks, sugary snacks and drinks, drink more water, and walk three days a week until March, and then gradually add in two days at the gym.<ref name="rf1">http://www.inc.com/jeff-haden/an-nearly-foolproof-way-to-achieve-every-goal-you-set-wed.html</ref> |
#Look at your list and reflect, using the SMART mnemonic. Make sure your goals are: | #Look at your list and reflect, using the SMART mnemonic. Make sure your goals are: | ||
#*S – Specific (or Significant). This means your goals include systems for achieving them. You have specific actions that can be carried out that work toward your larger goal. | #*S – Specific (or Significant). This means your goals include systems for achieving them. You have specific actions that can be carried out that work toward your larger goal. | ||
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#**For instance, if you’ve never run a day in your life, don’t make running a marathon your goal quite yet. Perhaps start with shorter races like a 3K or 5K, and work up from there. | #**For instance, if you’ve never run a day in your life, don’t make running a marathon your goal quite yet. Perhaps start with shorter races like a 3K or 5K, and work up from there. | ||
#*R – Relevant (or Rewarding). This means that there is a real need for your goal. You have been unsatisfied with a certain area of your life for some time, and you have a strong motivation to want to change it. | #*R – Relevant (or Rewarding). This means that there is a real need for your goal. You have been unsatisfied with a certain area of your life for some time, and you have a strong motivation to want to change it. | ||
| − | #*T – Trackable. This is similar to measurable, but means that you can assess your progress throughout the process. Have you made a schedule and are you following it? Are you losing weight gradually (if that’s your goal)? Are you getting along better with your loved ones? Etc. <ref>http://www.mindtools.com/page6.html</ref> | + | #*T – Trackable. This is similar to measurable, but means that you can assess your progress throughout the process. Have you made a schedule and are you following it? Are you losing weight gradually (if that’s your goal)? Are you getting along better with your loved ones? Etc. <ref name="rf2">http://www.mindtools.com/page6.html</ref> |
#Talk to others about your goals. Discuss your goals and why you made them with your family and friends. This step is very important! | #Talk to others about your goals. Discuss your goals and why you made them with your family and friends. This step is very important! | ||
#*Ask for others’ support on these goals throughout the year. If possible, team up and visit the gym or shop at the health food store together. Ask them to speak up if you slip and order a Diet Coke instead of a water, or forget another goal on your list. | #*Ask for others’ support on these goals throughout the year. If possible, team up and visit the gym or shop at the health food store together. Ask them to speak up if you slip and order a Diet Coke instead of a water, or forget another goal on your list. | ||
| − | #*People who tell others about their goals are more likely to accomplish them, whether it’s because they have extra support they need, or because they’re afraid of being embarrassed if they don’t accomplish them, it’s hard to say.<ref>http://www.forbes.com/sites/glassheel/2013/03/14/6-ways-to-achieve-any-goal/</ref> | + | #*People who tell others about their goals are more likely to accomplish them, whether it’s because they have extra support they need, or because they’re afraid of being embarrassed if they don’t accomplish them, it’s hard to say.<ref name="rf3">http://www.forbes.com/sites/glassheel/2013/03/14/6-ways-to-achieve-any-goal/</ref> |
#Print out copies of your resolutions. Save a copy on each computer or electronic device you own, such as your cell phone and tablet. | #Print out copies of your resolutions. Save a copy on each computer or electronic device you own, such as your cell phone and tablet. | ||
#*Email a copy to your work address and save it to your work computer. | #*Email a copy to your work address and save it to your work computer. | ||
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#*For instance, systems for weight loss and for improving your relationships don’t necessarily “end” once you’ve reached the goal. To keep weight off, you have to maintain the healthier lifestyle system that you created. To maintain healthy relationships, you would want to continue the things you started doing in your resolutions. So consider: | #*For instance, systems for weight loss and for improving your relationships don’t necessarily “end” once you’ve reached the goal. To keep weight off, you have to maintain the healthier lifestyle system that you created. To maintain healthy relationships, you would want to continue the things you started doing in your resolutions. So consider: | ||
#*If the goal is losing weight, be sure that you have researched a healthy amount of time to lose a certain amount of weight, and write down your exercise schedule and the changes you will make in your diet for each day. | #*If the goal is losing weight, be sure that you have researched a healthy amount of time to lose a certain amount of weight, and write down your exercise schedule and the changes you will make in your diet for each day. | ||
| − | #*If you’re trying to be a better parent or friend, or to be more successful at work, make a schedule of when and how you will do each thing that’s on your systems list.<ref | + | #*If you’re trying to be a better parent or friend, or to be more successful at work, make a schedule of when and how you will do each thing that’s on your systems list.<ref name="rf3" /> |
#Start following your plan immediately. Don't wait for inspiration to strike. The best thing to do is start on January 1st and start tracking your progress. | #Start following your plan immediately. Don't wait for inspiration to strike. The best thing to do is start on January 1st and start tracking your progress. | ||
| − | #*If your goal is to lose weight, don’t say, “I’ll start tomorrow.” Start right away! Starting may actually be the toughest part, but once you get into a routine it should become easier. <ref>http://news.menshealth.com/the-science-behind-keeping-your-resolution/2011/12/31/</ref> | + | #*If your goal is to lose weight, don’t say, “I’ll start tomorrow.” Start right away! Starting may actually be the toughest part, but once you get into a routine it should become easier. <ref name="rf4">http://news.menshealth.com/the-science-behind-keeping-your-resolution/2011/12/31/</ref> |
#Create accountability. Set up dates for evaluation with a mentor. This helps you to stay focused and evaluates methods for improvement. | #Create accountability. Set up dates for evaluation with a mentor. This helps you to stay focused and evaluates methods for improvement. | ||
#*It's even better if you find someone who has the same resolution. If you have a friend who’s also trying to lose weight, check in with each other and motivate each other. It may also help to consult with your doctor or a trainer about your progress | #*It's even better if you find someone who has the same resolution. If you have a friend who’s also trying to lose weight, check in with each other and motivate each other. It may also help to consult with your doctor or a trainer about your progress | ||
#Remind yourself about your goals. For every day on your calendar or schedule, write down what you will do for that day, what time you will do it, and don't forget to actually do it, no matter how busy you are. | #Remind yourself about your goals. For every day on your calendar or schedule, write down what you will do for that day, what time you will do it, and don't forget to actually do it, no matter how busy you are. | ||
#*If your goal is losing weight, write down what you will eat, and when and how you will exercise each week. | #*If your goal is losing weight, write down what you will eat, and when and how you will exercise each week. | ||
| − | #Focus on the process rather than the end goal. Take each step one at a time and be happy with your progress. The only way you'll get to where you want to go is to complete every small step along the way, checking it off with pride as you accomplish each step.<ref>http://jamesclear.com/schedule-goals</ref> | + | #Focus on the process rather than the end goal. Take each step one at a time and be happy with your progress. The only way you'll get to where you want to go is to complete every small step along the way, checking it off with pride as you accomplish each step.<ref name="rf5">http://jamesclear.com/schedule-goals</ref> |
#*Remind yourself of the weight you are losing or how you are feeling healthier instead of the fact that you haven’t reached a certain number of lost pounds yet. You will get there. | #*Remind yourself of the weight you are losing or how you are feeling healthier instead of the fact that you haven’t reached a certain number of lost pounds yet. You will get there. | ||
#Create your environment so that you will accomplish your goals. It’s also good to get rid of habits that don’t coincide with your goals and may contribute to you being unable to reach them. | #Create your environment so that you will accomplish your goals. It’s also good to get rid of habits that don’t coincide with your goals and may contribute to you being unable to reach them. | ||
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#*If your goal is losing weight, you might buy new clothes to replace old ones that don’t fit anymore at each milestone, and then plan a nice vacation for when you’ve reached your goal. | #*If your goal is losing weight, you might buy new clothes to replace old ones that don’t fit anymore at each milestone, and then plan a nice vacation for when you’ve reached your goal. | ||
#Remind yourself of your successes. It can be hard to maintain your motivation and dedication to making a change in your life when you can't see immediate results for your efforts. | #Remind yourself of your successes. It can be hard to maintain your motivation and dedication to making a change in your life when you can't see immediate results for your efforts. | ||
| − | #*At each low point, have faith that persisting and being consistent in reaching your goal will pay off in the long run. If you’re trying to lose weight and are struggling to keep up with your workouts, just think about how each minute you exercise burns fat and gets you closer to your goal.<ref | + | #*At each low point, have faith that persisting and being consistent in reaching your goal will pay off in the long run. If you’re trying to lose weight and are struggling to keep up with your workouts, just think about how each minute you exercise burns fat and gets you closer to your goal.<ref name="rf2" /> |
#Face your fear of change. Fearing change often stops us from achieving a goal. Making a goal sounds good at the time, but then the fear of change surfaces. To avoid this happening to you, realize that your excuses are a way of covering up a fear of change. | #Face your fear of change. Fearing change often stops us from achieving a goal. Making a goal sounds good at the time, but then the fear of change surfaces. To avoid this happening to you, realize that your excuses are a way of covering up a fear of change. | ||
#*Look beyond "I can't" and start substituting this with "I can" and "I am". | #*Look beyond "I can't" and start substituting this with "I can" and "I am". | ||
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#*This includes adjusting the habits mentioned in a previous step, even if they were things you once enjoyed. For instance, if are trying to lose weight and you eat out with family or friends as bonding time, either choose restaurants that offer healthy meals or decide to do something else fun together instead of eating out. | #*This includes adjusting the habits mentioned in a previous step, even if they were things you once enjoyed. For instance, if are trying to lose weight and you eat out with family or friends as bonding time, either choose restaurants that offer healthy meals or decide to do something else fun together instead of eating out. | ||
#Begin again if you slip up. Everyone encounters occasional outside stressors and events that take us out of focus on our goals. Use Monday as your day to regroup and start over if you slip and have a bad week completing your goals for any reason. | #Begin again if you slip up. Everyone encounters occasional outside stressors and events that take us out of focus on our goals. Use Monday as your day to regroup and start over if you slip and have a bad week completing your goals for any reason. | ||
| − | #*The “Monday Campaigns” is a group of nonprofit health organizations that organize various healthy things to do on Mondays, such as “Meatless Mondays,” “De-Stress Mondays,” and “Move-It Mondays.” Don’t be too hard on yourself if you slip and remind yourself of the progress you have made. Just start over on Monday.<ref>http://www.mondaycampaigns.org/</ref> | + | #*The “Monday Campaigns” is a group of nonprofit health organizations that organize various healthy things to do on Mondays, such as “Meatless Mondays,” “De-Stress Mondays,” and “Move-It Mondays.” Don’t be too hard on yourself if you slip and remind yourself of the progress you have made. Just start over on Monday.<ref name="rf6">http://www.mondaycampaigns.org/</ref> |
#Lean on your support team. Whoever you've chosen to help you, be it family, friends, a life coach, therapist, or someone else, lean on them to support you through times of weakness, when you need a booster to get back on track. | #Lean on your support team. Whoever you've chosen to help you, be it family, friends, a life coach, therapist, or someone else, lean on them to support you through times of weakness, when you need a booster to get back on track. | ||
| − | #*Don't expect to do this completely alone; look for other people's advice, ideas and feedback to help you keep going.<ref>http://topachievement.com/philhumbert.html</ref> | + | #*Don't expect to do this completely alone; look for other people's advice, ideas and feedback to help you keep going.<ref name="rf7">http://topachievement.com/philhumbert.html</ref> |
#Keep a journal. Document at least one thing every single day in the following year for which you feel grateful and one sentence for the progress you have made. | #Keep a journal. Document at least one thing every single day in the following year for which you feel grateful and one sentence for the progress you have made. | ||
#* When writing, consider: What memorable moments can you draw from each day? In what ways did you grow today or find that your awareness shifted? Keeping note of this will help you to stay grounded and motivated with your goals. | #* When writing, consider: What memorable moments can you draw from each day? In what ways did you grow today or find that your awareness shifted? Keeping note of this will help you to stay grounded and motivated with your goals. | ||
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== Tips == | == Tips == | ||
