Your solution for resolutions? Keep things small

It’s that time again — the fresh start of a new year and, as the cliche goes, a new you.

While New Year’s resolutions start out strong the first few weeks in January — when gyms are packed and fridges stocked with fresh produce and health food — the inevitable backslide can begin as early as February.

According to Vancouver life coach Ray Williams, research from the U.S. shows 50 per cent of people make New Year’s resolutions, but only eight per cent end up achieving them.

“Most people make the goal too big,” said Williams, adding the generic resolution often lacks structure and a well-thought-out plan. “They set the bar way too high for themselves ... that’s the real mistake.”

The resolutions he often hears revolve around weight loss, for example: “I’m going to lose 40 pounds.”

“That number is way too big,” said Williams. “What happens is they keep this long-term number in their mind all the time and they see how far away they are from it and that becomes a demotivator.”

Instead, the goal should be broken into small, specific steps spread over a shorter time frame, like the amount of weight to lose in six months and what should be achieved each week.

Measure small increments of progress, so if one pound is lost in a week that’s positive reinforcement and “keeps you going week to week, month to month,” he said.

To see that progress, there needs to be a change in habits and the best way to do that is by replacing a bad habit with a good one, said Williams. For example, if there’s an afternoon craving for sugar or carbs, instead of vowing to drop potato chips all together, try replacing it with a protein for a few weeks. Or rearrange the cupboards by placing healthy foods within reach and unhealthy snacks by the garbage. That way when you reach for something unhealthy, the garbage acts as negative reinforcement.

“It’s establishing small habits that help motivate you to accomplish the goal and then eventually you repeat the habit. There has to be repetition,” he said, adding it takes at least 21 days to form a habit.

The same process can be applied to non-health-related goals as well, like reducing debt. Here, Williams suggests to set the amount of debt you’d like to reduce in six months on a single credit card, keep a graph and chart it by month to ensure it’s decreasing.

When it comes to all goal setting, there needs to be a strong level of self-awareness, meaning the goal has to be realistic and within reach.

“They have to be believable,” said Williams. “(Make) it as realistic with the kind of person that you are, which means having to know yourself really well.”

For more tips for success, visit theprovince.com.