So many New Year’s resolutions are celebrated and then disappear like a lost sock in the laundry. When your normal routine leaves you tired, busy and distracted, how do you get back on track to keep that resolution alive?
Prepare for discomfort
At first you will feel energized with your new routine, but there will eventually be a tipping point when it gets really difficult before it becomes an automatic habit. Make a plan to get through this transition. Do you need support from a friend? Extra sleep? A half-day off from work? Put in place whatever plan will get you over the speed bump of resistance.
Be realistic
Declaring several resolutions at once will be overwhelming. Juggling multiple new habits will deplete your willpower. Starting an exercise routine is hard enough — tackle your smoking habit next month. If you want to lose 50 pounds, set your goal as the first five. You will feel victorious reaching this achievable goal, which will boost your confidence to lose five more. Incremental progress yields greater success.
Be specific
Making your goal specific and measureable will give clarity and structure to your plan. “I’ll eat dessert only on Saturdays” is easier to follow than “I’m cutting back on sweets.” “I’ll listen to my favorite music and take a deep breath before I go into work” is better than “I’m going to be less stressed.”
Create accountability
Make a chart and display it prominently. You will feel more compelled to stay on track when everyone can see your progress. Ask a friend to join you on your quest and check in with each other daily. You will be there to support each other when one hits a roadblock. Set up some accountability for yourself by joining an organized group or hiring a trainer or health coach.
Strengthen your intention
Your old habits envelop you with ease and comfort, while new habits require bionic willpower. Consider the bigger picture of what achieving this goal will mean to you. Will keeping a tidy desk allow you to be more efficient so you make it home earlier to see your kids? Do you want to be healthier so that you live long enough to enjoy many years of retirement? When the going gets hard, it is affirming to know you are choosing to live by your values.
Plan ahead
Are you likely to blow your diet when going out to dinner with a friend? Choose a healthy meal by studying the menu online and letting your friend know in advance that you won’t be indulging in dessert. Going to a party? Eat something healthy beforehand so that you aren’t tempted to fill up on chips and dip. You know best where your pitfalls lie, so make a plan to get around them.
Make the path easier
Are little unpleasantries getting in the way of your resolutions? Avoiding the gym because the early morning drive is so chilly? Put a lap blanket in the car. Do you bust your clothing budget, even though you intended to just browse? Store your credit cards in the freezer so that you will have to slow down and think about your resolution to save money.
Give yourself a reward
Frequent, healthy rewards will keep you motivated. Hang out with friends, go to the movies, buy yourself that magazine — whatever will make you feel indulged.
Have fun
If you are motivated by competition, get some friends together and turn achieving your resolution into a light-hearted contest. Even small incentives such as a friendly betting pool really work and make it fun.
Have self-compassion
If you mess up, let it go. One imperfect day won’t ruin your entire journey if you can hit reset. Everyone slips up, but those who succeed are the ones who don’t allow their pasts to define their future.
Dieting and saving money are the most commonly declared New Year’s resolutions. Both of these involve self-denial. As a counterbalance, consider some resolutions that are positive and add elements to your life. Get up to date with those doctors appointments. Start wearing sunscreen and UV-protective sunglasses. Go outside every day for fresh air. Allow yourself more sleep. Spend more time with the people in your life. Having these positive resolutions in the mix will make it easier to tackle the tough ones.