Making New Year’s Resolutions “Stick”

How are those New Year’s resolutions going? Are you still feeling motivated or has the initial excitement worn off? Research shows that many New Year’s resolutions don’t last very long. In fact, January 17th is sometimes unofficially referred to as “Ditch New Year’s Resolutions Day”.

Whether you’re still going strong or are starting to find your enthusiasm dwindling, here are a few tips to help your resolutions last:

• Start Small

  There’s nothing wrong with having big goals. Often, however, placing the focus on the end goal can lead to feelings of overwhelm, especially if there’s a long way from Point A to Point B. Instead, try setting a series of small, manageable goals as stepping stones along the way. Achieving these small goals will keep your confidence and motivation high along the way. Be sure to celebrate your hard work and accomplishments!

• Get SMART

  Use the SMART format as a guide for setting goals to achieve better results. SMART goals are:

  • Specific - Answer the following questions: What is your goal and associated action? When or how much/how often? Where will it take place?

  • Meaurable - How will you measure progress or success? Measurement will give you specific feedback and hold you accountable.

  • Achievable - Goals should push you, but it is important that they are realistically achievable. It’s important to be honest with yourself here and avoid the comparison trap.

  • Relevant - What is the reason behind your goal? It’s important to ensure that your goal actually matters to you and aligns with your personal values.

  • Time-Bound - Establishing a timeframe for achieving your goal helps with accountability and motivation.

• Ditch the “All or Nothing” Mentality

  Overindulged over the weekend? Do you find yourself vowing to start again next week, next month or even next year? Try to correct course (without overcorrecting) as soon as possible. Don’t skip your next meal, but try to make it as nutrient dense as possible, focusing on lean protein and non-starchy vegetables. Don’t overexercise to “make up” for calories eaten or a missed workout, but do try to get back to your regular exercise routine as soon as possible. Often we are too quick to give up entirely after even small slip-ups. Perfection is unattainable. What can you do today to be one day healthier tomorrow?

• Don’t Be Too Restrictive

  Trying to ignore cravings for a long time can make them bigger and stronger. When the craving becomes too strong to resist, we tend to overindulge rather than practicing moderation. Cue the feelings of guilt, shame, and disappointment. Does this cycle sound familiar to you? Instead of making “fun foods” off-limits, make room for an occasional indulgence in your calorie and nutrition goals. A Registered Dietitian at Weigh to Wellness Denver can help you to create a plan that accounts for your goals as well as your preferences.

• Ask for Support

  Keep your family and friends in the loop. Tell them your goals and your “why” so that they can support and maybe even join you. Find an accountability partner to check-in with regularly. Sharing your goals with others increases the likelihood of success.