How to make 2018 resolutions that work

WITH the new year approaching, it’s time to set goals, get inspired and create a new routine for your health and wellness. Making a great New Year’s resolution and sticking to it can cause significant change in your life.

Unfortunately, many set themselves up for failure because they don’t design a great plan.

The most common mistakes people make are a mix of the following:

1. Their goals are extreme and lead to an unsustainable plan.

2. They set a lofty resolution without making a plan to create the new behaviours they will need to carry it out.

3. They act because someone is nagging at them, or they feel they ought to make a resolution but don’t really want to.

So, should you make a New Year’s resolution? And if so, which resolutions are most likely to succeed?

What’s the smallest thing you can do? Imagine one behaviour you can create that would fit seamlessly into your day. Add one serving of vegetables at lunch. Have one piece of fruit as a snack. Take three deep breaths when you feel stressed. Walk around the block at work every day. Do five squats or five push-ups in the morning. Drink a glass of water when you wake up.

We often try to create huge resolutions in the hope that a big goal will force us into changing our ways.

Consider the opposite and experience the thrill when you achieve baby steps.

Do something enjoyable. Resolutions around health and wellness can often feel depriving and boring. Consider a fun way towards better health. Add a hobby to your life to find exercise in a playful way. A dance class, rock climbing, outdoor adventures, horseback riding, anything that seems fun and interesting.

Instead of saying no to something, consider adding some luxury to your day. Buy really soft sheets, or a package of exercise classes or a fitness trainer to jump-start a workout routine. Consider a new piece of kitchen equipment, or a splurge for you to get you in the mood to enjoy cooking and eating in line with your values and to set you up for success.

Sometimes we set superspecific actions as our goal, but we haven’t done the work to understand the deeper behaviour. You cut out alcohol for the month of January, but for the next 11 months you drink as much as you want. Why can’t you drink less throughout the year? Replace the alcohol in that scenario with sweets, fried foods or pizza.

What if you spent January figuring out how to create longterm habits, rather than just going all out for one month? What needs to occur for you to create a true shift in your behaviour? Take some time to understand the deeper root of what’s preventing you from long-term change. Pay attention, and notice how empowering it can feel to live a healthy lifestyle.

What do you want to do? Forget about fads and trends, or what you should do, or what your doctor, spouse or friend thinks you should do.

What’s driving you? Improved energy at 4pm?

Less pain when walking with friends? More muscle? Improved mood?

Focus on you and what interests you to change. What will motivate you to stay focused? What tools do you need to achieve success?

As you get clear on what truly drives you to change, ideally it will be more pleasant to achieve your goals.

Start the new year with a plan that leads you towards success. Enjoy the process and create goals that will provide you with the health and wellness you want. – The Washington Post

Berman is a registered dietitian and a personal trainer.