3 Ways to Make Your New Year's Resolutions Stick
New year, same grand resolutions.
“I’m going to work out every day and get ripped!”
“I’m kicking sugar out of my diet forever!”
“I am going to start a plant-based diet and lose a ton of weight!”
“I’m going to start meditating for a full hour, every single day!”
Sure you are...
I know at least one of these sounds like something you’ve said or heard this month. I know I have! We tend to jump into the new year optimistically, with a positive attitude that tells us THIS year is THE year. We start strong, feeling great about ourselves and our futures during those initial days and weeks.
But then... life happens. We forget a workout, sneak a cookie, revert back to meat after prioritizing vegetables. Instead of jumping back on the horse, we slowly and quietly give up, vowing to do better next year. What we are left with is the overwhelming guilt of breaking the commitments we made to ourselves.
Clearly, none of us is alone in struggling to tackle our biggest goals. We all feel it. Even when riding the inspirational momentum of a new year, we struggle to sustain that motivation. Why is that?
Well, consider this: maybe it’s not US that’s the problem. *gasp* What if it’s our goals that simply need to be adjusted? I’ve found that bringing my resolutions way, way back down to earth reduces my stress and eliminates guilt when things don’t go according to plan. Here’s my top 3 tips on how to achieve progress this year, without crashing and burning.
Take small bites of progress. When we say “I’m going to work out every single day,” we are imposing an inflexible expectation upon ourselves. When life inevitably intervenes, we chastise ourselves, feeling like it’s back to square one again. No! That’s toxic! Instead, let’s reframe the goal toward something more achievable. No goal is too small. “I want to strengthen my body by working out.” This is a kinder goal. Not only does it remind us *why* we’re doing it, but if we only make it to the gym once that week, we’ve still made progress and are far more likely to keep up with it. That’s worth celebrating!
Identify the saboteurs. Even in the age of body positivity, there’s still so much pressure to look, think, eat, exercise, and behave a certain way. When unchecked, we tend to internalize these unspoken expectations. Now, I don’t need to tell you what a bad idea that is. Those “expectations” are what I call saboteurs. Whether they’re external influences or internal thoughts, call ‘em out! Better yet, write them down. By visualizing and externalizing our obstacles, we can *see* them for what they are. Then, they aren’t so scary to move beyond. After all, you are the only you there is. (Thank goodness!)
Breathe, breathe, and breathe some more. More than any diet or fitness plan we could adopt, I think the greatest thing we can do in 2020 is to breathe deeper and more consciously. If this leads to a meditation practice, great! But simply taking a moment to breathe can slow our heart rate, improve digestion, and bring our focus back to our bodies. Also, remember that we are the only ones holding ourselves to our resolutions. Let’s not add more pressure and shame to our already overflowing plates. Let’s instead choose to be in the moment—heck, even if the moment sucks. Breathe, be, and repeat.
Whatever your goals are this year, I hope you find yourself in a position to prioritize your physical and mental health. Slow progress toward smaller goals is far more likely to succeed than diving head first into an overwhelming goal. May 2020 be a year of trying new things, eating new foods, pushing beyond your comfort zone, and of being in the moment. Ignore the saboteurs, breathe, and be you.
Ann Marie Afflerbach, MS, RD, LD is a Registered/Licensed Dietitian and senior lecturer at the University of North Texas. She holds degrees in finance and human sciences from Corpus Christi State University (now Texas A&M University–Corpus Christi) and Texas A&M University–Kingsville, respectively. She has worked in many areas of clinical nutrition, such as cardiac health, diabetes management, obesity, pediatrics, geriatrics, physical rehabilitation, and mental health. She is an avid marathon runner, lover of all things fitness, and lives in Sanger, Texas with her family.
Photo by S O C I A L . C U T on Unsplash
