2020 is finally over and with the New Year comes hope, excitement and a renewed enthusiasm for the possibilities ahead. It’s the time of year when we make resolutions and set the goals we’d like to achieve over the next 365 days.
BUT, the truth is, more often than not, these goals fall flat and we revert back to our old habits wondering what went wrong. Our intentions are always good but our goals could be too extreme or unrealistic and by February we’re left frustrated and feeling guilty about our lack of progress.
So what do we need to do differently this year?
Start with purpose
Formulating a goal with purpose has much greater conviction and is the thing we can refer back to when we’re unsure about why we’re trying to achieve our goals in the first place. It gives us a solid foundation and helps keep the focus on why we’re doing what we’re doing!
For example, perhaps you have Type 2 Diabetes. Setting a goal of lowering blood sugar levels over the long term can help improve your overall health and allow you to live a longer, healthier life. At some point in your journey you may look back and wonder why you’re putting in so much effort with diet and exercise, but as soon as you refer back to the overarching reason for your efforts, it all makes sense again.
Once you have your goals and the purpose behind them in mind, the next step is to ensure they’re S.M.A.R.T.
S = Specific. Vague goals can easily feel overwhelming and don’t provide a definitive starting point. So, instead of “Eat more vegetables daily” choose something more specific like “I will eat at least 4 vegetables per day”
M = Measurable. If you haven’t set a quantifiable goal, it’s difficult to know how successful you really are. Make your goals measurable in time or quantity or both. For example: “I’m going to walk 10,000 steps at least 4x per week”.
A = Attainable. Motivation is always at its peak on day one but without realistic goals it’s easy to feel defeated after only a few weeks. Ensure that the goal you’ve chosen is reasonable for you. If you long for days when you could run 5 km without stopping but haven’t hit the pavement in years, it’s important to remind yourself that everything worth having takes time. Incremental goals are just as powerful and significantly more reachable, so, instead of expecting an immediate return to long distance running consider starting your journey with 1 km increments. Micro-goals are often far more realistic, achievable and easy to modify or improve upon as the year goes on.
R = Relevant. Why are your goals important to you right now? Much like your initial purpose for taking on this new challenge, we’re naturally motivated by the things that affect our lives now. Are you hoping to hit a goal weight for a specific event? Or are health restrictions preventing you from participating in a much-loved activity? If there is a specific reason you’re working toward your goal, it’s much easier to stick to it.
T = Timely. If you’re expecting yourself to make dramatic changes, ensure that you give yourself enough time to do it. Nothing happens overnight so be realistic with your expectations. For instance if you’re a Type 2 Diabetic with a goal of lowering your blood sugar levels through increased daily exercise and a healthy eating routine, make sure you give yourself at least 6-9 months as that’s how long it will take to see significant changes in these values.
Share your purpose and goals
A strong support system can make all the difference! Sharing your goals and motivations with those around you will help keep you accountable and continually remind you of your ultimate objective. Writing down your purpose and plan can also help reinforce why the effort is worthwhile and keep you focused on improving your health and lifestyle.
Setting health goals and, more importantly, sticking to them is hard work. It takes focus, patience and a strong support system. Not every attempt may be a success and that’s ok. Remember, your goals are your own so start when you’re ready, adapt along the way and remember to stick to your S.M.A.R.T.s.
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