As we approach 2012, many of you may be thinking about resolutions you’d like to make. We’re here to help you with strategies for successful resolution setting!
MOST COMMON RESOLUTIONS
As you are thinking about how you’d like to make changes in 2012, you may want to consider what others are considering. Notice how many of these are related to improving healthy behaviors!
1. Spend more time with family and friends
2. Exercise more
3. Lose weight
4. Quit smoking
5. Enjoy life more
6. Quit drinking
7. Get out of debt
8. Learn something new
9. Help others
10. Get organized
WHY DO RESOLUTIONS FAIL?
Unfortunately, many people do not keep their resolutions all year long, adding one improvement to another. Instead, fitness centers that were full in January are often empty again by March. Here are 5 reasons why many resolutions fail:
1. Unrealistic goals. If you are trying to lose 50 pounds in one month or become fluent in a new language by this summer, you will likely become frustrated with the slow pace of reality and may call it quits even if you are making progress.
2. Expecting something magical. Unfortunately, your life will not automatically change when the clock strikes twelve. It takes effort and persistence to make a resolution stick, not just one day, but for the days, weeks, and months that follow.
3. Being surrounded by temptation. It is difficult to give up a chocolate habit if you work in a candy store. Make sure your environment supports your goals to make success more likely.
4. Too many resolutions. At any given time, we have a limited amount of time and energy for making changes. Start with one goal and add another one once it becomes a habit.
5. Lack of planning. It is difficult to start eating more fruit on January 1st if you don’t have any at your house and all of the markets are closed! Before your start date, set yourself up to succeed.
HOW TO MAKE A S.M.A.R.T. RESOLUTION!
SPECIFIC. “I want to eat healthier” is a very general goal and difficult to achieve because it is vague. Something more specific might be, “I will have oatmeal for breakfast every morning.”
MEASURABLE. How do you know if you are on track with your goal? Make sure it can be measured. “I want to spend more time with my spouse” is not measurable. A more measurable goal would be, “I will schedule one evening every other weekend to be alone with my spouse.” You will know if you’re meeting your goal by looking at your calendar!
ATTAINABLE. Try to find a balance between a goal that is not challenging (I will listen to good music on my drive home) and one that is too challenging (I will meditate for 2 hours every day). A challenging but attainable goal for stress management might be somewhere in between, such as, “I will schedule 30 minutes each day to do something that helps me to relax and feel balanced.” Of course, then you’ll have to get Specific about what that something might be!
REALISTIC. Are you willing and able to meet this goal? If either of these components is missing, rethink your resolution. If you plan to lose weight by eating salads every day (and you don’t really like salads), it might not be a realistic plan for you.
TIMELY. If your goal has no start and no finish, it could linger in planning or get stuck on a plateau. If you want to decrease your caffeine intake, you might set a goal like this, “Starting on January 1st, I will cut back my coffee consumption by one cup each week, until I am down to one 8 oz serving of half-caff/half-decaf.”
EXAMPLE
So, a comprehensive S.M.A.R.T. goal might look something like this:
Starting on January 3rd, I will aim to lose an average of 1 pound per week, working toward my goal weight of 150. I will do this by eating at least 5 fruits and vegetables every day, reducing mealtime portions, and using my treadmill for 30 minutes of brisk walking each morning.
ADDITIONAL SUPPORT
If you are ready to get started with a new resolution, but want some support in the process, try some of these resources:
This website creates a chain of supportive people
Lululemon has a great goal-setting program
Get set up with free coaching from the HealthNEXT team by contacting Dr. Haaz at shaaz@corporatehealthsolutions.com.
HAPPY AND HEALTHY NEW YEAR TO YOU!
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