WHY?
They are usually ineffective. Not the resolutions per se, but the practice of setting them to begin at a future date. Today is December 28. Start them today. Why wait until the day after New Year’s eve?
Improving one’s fitness is certainly a desirable goal. But how many people purchase a treadmill and then use it for hanging their overcoats?
Warrior Forum tells us the following:
- 50% of resolutions are broken within the first two weeks
- 95% are abandoned by the end of January
This post will explore the reasons for the ineffectiveness of New Year’s resolutions and give suggestions for goal planning that works.
REASONS WHY THEY ARE NOT EFFECTIVE
Lack of specificity. Resolutions are often vague and lack clear, measurable goals. Saying “I want to lose weight” is not an effective goal. Try saying “I want to lose ten pounds by March”.
Unrealistic expectations. People often set resolutions that are too ambitious or unrealistic. This leads to frustration and disappointment when desired results are not forthcoming.
All-or-nothing mentality. Many resolutions are set in an all-or-nothing mindset. making it difficult for us to bounce back from a setback that should be only temporary. Such deviations from our plan can make us abandon the goal.
Lack of planning. Resolutions often lack a concrete plan of action. Without a clear roadmap, individuals may struggle to implement the changes necessary for success.
External motivation. Resolutions may be positively affected by external pressures, such as peer influences and societal expectations. Intrinsic motivation may do the job, but many may benefit from group therapy or a partner for mutual accountability.
A BETTER APPROACH
Set SMART goals. Our goals should be:
- Specific
- Measurable
- Achievable
- Relevant
- Time-bound
See my prior post, Back to the basics of goal setting.
Break down goals. Divide larger goals into smaller, manageable tasks. This makes the process more achievable and gives us a sense of accomplishment along the way. We are energized by each small success.
Create a plan. Develop a detailed plan outlining the steps needed to achieve specific goals. This includes specific actions, timelines and possible obstacles with strategies to overcome them.
Build habits. Focus on building positive habits that align with goals. Habits are more sustainable than relying solely on willpower, as they become ingrained in our routines.
Tracking progress. We need to regularly track and assess our progress. This helps us to stay motivated and allows us the option to make adjustments if necessary. A personal note – every morning, I record my weight to the tenth of a pound, my blood pressure and pulse, minutes of cardio exercise and sets of resistance exercise. Later I track my calories per each meal and in total per day.
Cultivate intrinsic motivation. Behind our goals are our personal motivations. When the motivation comes from within, we are more likely to stay committed for the long term.
Accepting setbacks. Setbacks are natural parts of the process. Instead of abandoning goals, we need to learn from setbacks and use them as opportunities for growth.
TRACKING METHODS
Fortunately, the process of tracking for fitness goals is made convenient by several devices available from Amazon. As an Amazon associate, I may include their relevant links within my articles. I may earn commissions from activity on the links. Each link will provide detailed information, pictures, reviews and suggestions for similar or complementary other choices.
Fitness tracking journal for men or women.
Smart watch fitness tracker – heart rate, blood oxygen, blood pressure, step counter
Fitbit Charge 5 advanced health and fitness tracker
FINAL THOUGHTS
Obviously, goals and resolutions can apply to many endeavors other than fitness or nutrition routines. But I am staying within my niche.
Most meaningful to me is the formation of good habits, the sustained tendency to automatically take positive actions without a lot of thought. For an activity to become a habit, we must repeat it often and reward it externally. It takes a while, but the results are well worth the effort. For example, I use turn signals without thinking when I make any turn while driving, even into my garage. It’s an ingrained habit.
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Let’s stay active!
