If you’re anything like me, you’ll scoff at the idea of making a New Year’s resolution. A lifetime of experience tells you that they never stick and they only come back to haunt you when Christmas rolls around again.
And experts tend to agree. According to many, New Year’s Resolutions are so last decade. Apparently it is the worst time to declare lifestyle changes and there’s a very slim chance that you’ll be high fiving yourself come December 31st. The New Year is amidst celebrations, frivolity and for us here in Australia, weather that calls for beach side holidays, alcoholic drinks, BBQ gatherings and icecream. It’s hardly a breeding ground for spectacular transformations.
But despite all of this, as I flip the crisp new page of the carefully chosen calendar, I find it hard not to reflect on the past 12 months and contemplate what might be possible in the year to come. Is it ingrained in us, or is there something in the cosmos that makes us want to seek out personal improvements when a new year clicks over?
What’s possibly the limiting factor in New Year’s Resolutions is they are generally a statement of declaration: “I’m going to lose weight!” “I’m going to be more organised!” “I am going to give up alcohol!” “I am going to start running!” There’s plenty of enthusiasm, but very little planning bolstering up our resolutions.
Despite a worthy protest, if you feel the gravitational pull towards implementing some new year changes, there are some things you can do to make your success a little more likely.
1. BE SMART ABOUT IT. SMART goals are specific, measurable, achievable, realistic and have a time frame. Replace “I am going to lose weight” with “I am going to lose 5kg by September.” Replace “I am going to start running” to “I am going to run in a 10km event in August”. You can even make us your own system of scale, for example “At the moment, on a scale of 1-10 on how healthy I feel, I am a 5. By the end of June this year, I am going to be at 8.”
2. CHANGE YOUR FOCUS FROM WHAT YOU WANT, TO WHAT YOU NEED TO BE DOING. Once you have your SMART goal, it’s time to carefully consider what actions you will need to be doing consistently to achieve that goal. The person that says “I am going to run a half marathon in June” may need to invest in some new runners, start going to bed earlier to make early morning training possible and set aside some time to run 3-4 times a week. Change is the result of a series of new behaviours done consistently, so make your behaviour the focus, rather than the overall goal.
3. GO AS BIG OR AS SMALL AS YOU CAN MANAGE. It’s an old cliché, but Rome wasn’t built in a day. Take one step at a time and appreciate that each of those steps are entirely customised to you; what fits your lifestyle and what you can physically, mentally and emotionally manage. If your SMART goal is to lose weight, and the changes you need to be doing consistently involve reducing portion sizes, it might start with simply reducing the size of one meal, one day a week. Once you feel that you are doing that fairly effortlessly you might move to two meals, two days of the week. Don’t let this step be dictated by impatience or pressure. It’s vital to long term success that each step is integrated gradually and easily into your lifestyle. The downfall of most New Year’s Resolutions is that people go too hard too soon!
4. OBSERVE, DON’T JUDGE. As Thomas Edison said “I have not failed, I have just found 10,000 ways that won’t work.” If one week doesn’t go to plan – you miss a run, you overeat, you relax on a Monday night with a scotch, just make an observation about what lead you to that point. Rather than throw your hands up in the air (like you just don’t care) and rubber stamp it failure all over it, simply think about how you can adjust your ultimate goal, your behaviours or your environment to make it work. Like Thomas Edison, it could take thousands of attempts and you’ll learn a little bit about yourself each time.
5. KEEP YOUR RESOLUTIONS ROLLING WITH THE PUNCHES. Life happens. We get busy. We get thrown curve balls. We lose our way. Our priorities change. Revisiting your goal and being willing to adjust it (and the required behaviours) if it no longer fits within the realms of realistic or achievable, is totally ok. It’s far better to keep moulding it around life, than sidelining it altogether.
Whether it is habit or something in the universe that pulls us towards change around January – make your resolutions SMART, support them with small changes in your behaviour and when things don’t go to plan, adjust the plan; and I expect there will be high fives rather than haunts by the time December arrives again.