STAYING ON TRACK WITH YOUR GOALS POST HOLIDAY SEASON
Did you know that by mid-January, a large population of (about 80%) people abandon their “New Year's Resolutions”? I’d argue that primary reasons for this include a combination of setting unrealistic expectations and not having a strong “why” behind the goal in the first place.
For example, the goal of “I want to lose 15 lbs in January so that I look good for my beach vacation in February” is great in theory, however, setting a goal of more than 1-2 pounds weight loss per week often sets people up for failure or leads them towards “quick fixes” where they will more than likely gain the weight back by the time they return home from that beach vacation. Secondly, I think most people can relate that looking good on the beach feels good, but what happens after that? Having a strong “why” such as “I want to lose weight so that I can keep up with my kids on vacation and have the energy to make those memories that will last a lifetime” will likely carry a lot more meaning than “fitting into that bikini you wore in college”? Make sense?
If you didn’t set a New Year’s Resolution, this still applies to you. Goal-setting is an important part of success. So, whether you are looking for a better way to set realistic goals or you are coming off of “Dry January” or “Whole 30”, let’s review a few ways to do this in a way that supports your goal in the long-run!
HOW TO SUPPORT YOUR GOALS IN THE LONG RUN
THE FIRST STEP IS BEING VERY CLEAR ABOUT YOUR GOAL…
I like to use “visualization” exercises here. Tony Robbins, a well-known life and business coach describes the process of visualizing your goals as follows:
“Picture the goals you want to achieve and the changes you want to make in your life. These can be short-term goals you want to accomplish that day or longer-term goals that you are working toward. Visualize these goals as already being accomplished, and celebrate your victory.
“When learning how to visualize your goals and dreams, it’s vital that you picture them already being accomplished.
You’ve regained your energy and got your period back, hit a lifetime PR on your bench press, got your “dream job”, regained your confidence and made new friends. Robbins says, “Viewing a completed accomplishment is the difference between hoping for something to happen and using goal visualization to actually manifest it”.
NEXT, DON’T SET TOO MANY GOALS AT ONCE!
Focus on ONE or TWO things that you can do REALLY WELL versus a list of 10 things you hope to accomplish and do a sub-par job at all of them or give them up altogether!
Here are a few of James Clear’s favorite ways to prioritize goals:
The Ivy Lee Method
Warren Buffett’s 25-5 Rule
The Eisenhower Box
The 20 Slot Rule
The Myth of Multitasking
NEXT UP, HABIT STACKING!
Now that you have narrowed down our biggest area of focus, how can you make this stick? One of my favorites is the concept of “Habit Stacking”. Forming new habits is challenging until it becomes a regular part of our routine.
Research has shown that you are 2x to 3x more likely to stick to your goals if you make a specific plan for when, where, and how you will perform the behavior, which is a pillar to Atomic Habits, written by James Clear.
Habit Stacking:
After/Before [CURRENT HABIT], I will [NEW HABIT].
Here are some examples:
Drinking more water: As I wait for my morning coffee to brew, I will drink a full glass of water.
Increasing daily activity: Every time I go for a bathroom break, I will come back and do 10 jumping jacks.
Increasing mindfulness/gratitude: As I brush my teeth, I will think of one thing I am grateful for that day.
LASTLY…
If you are coming off of Dry January or Whole 30 or any other “short-term” reset, make sure you set up clear expectations of how (or if) you will integrate some of these things you have given up back into your life without the “all or nothing” mentality. For some people, this can be a good reset to remind yourself of how you feel without certain “vices”. I encourage you to consider a few of the following recommendations:
Write a few sentences about how you feel while being off alcohol, sugar, gluten, dairy, caffeine, etc, etc.
Think about the role “x, y, z” has in your life - is it aligned with the person you wish to be? If yes, think about the parameters for how you will re-integrate it. I.e. “having a glass of wine on Saturday with friends is an important part of our connection” so you limit it to 1-2 glasses weekly.
Follow the goal setting tips above to make it sustainable!
HOPE THIS HELPS! NOW GO CRUSH YOUR GOALS!!
