🎉 5 Proven Ways to Keep Your New Years Resolutions
5 Ways SLAY Your 2018 Resolutions:
1. WRITE 'em down, yo!
People with written goals are 50% more likely to achieve than people without goals - and remember to keep them close so you can your resolutions daily!
Example: Have you ever gone to the supermarket without a shopping list? The result is typically wasted time (when you go back for the things you forgot) and money (when you buy the things you don’t need).
"Having goals and not writing them down is like shopping without a list." - Ken Cheo Boston Business Journal
2. Set smaller goals before the BIG stuff!
If we set a goal that’s ‘too big’ and fail, then all of our hard work goes out the window! But as humans, failure is inevitable - so giving up after things don't go exactly as planned (#classic) doesn't allow for the process to unfold...
Example: It's your first day at the gym and you try doing bicep curls with a 40 lb dumbbell... not only will this NOT work, but you'll feel weak, give up after just a few measly reps or even worse - injure yourself! Versus picking up a 10 lb dumbbell - a much more doable option that allows you to feel strong, gain confidence and stay motivated to UP those weights in the future!
Remember: Goals are no good unless you chunk them down into daily, weekly and monthly tasks required to accomplish them.
3. REPLACE old habits vs. 'wishing’ them away!
James Clear, a 'Habit Development' expert - shares his theory of treating habits like ENERGY - you can't create or destroy it but you can move energy around. Instead of just 'quitting' a bad habit, your efforts will be way more effective if you replace negative tendencies with positive alternatives.
Example: If you’re a person who likes to snack throughout the day (*raises hand*) - put a bowl of fruit right on your kitchen counter and hide those Lays potato chips in the back of your top cabinet - where they're much more difficult to reach. So next time you get the munchies in the middle of the day, grabbing an apple takes much less effort than scrounging for junk food and you'll be more likely to pick the easier (+ healthier) option by default!
Our goal here is to put as many steps between you and the BAD habit - while placing as little steps between you and the good habit as possible.
4. Plan for failure + REWARD!
As humans, in order for us to continue practicing a habit (or doing anything at all, for that matter) - we have to LIKE it! I'm not talking 'Facebook likes' either - but we physically have to enjoy the act in order to maintain motivation to continue doing it. If you're constantly working - but not celebrating the small wins in your progress - whatever goals you make won't be sustainable because there's no 'fun' or benefit to it.
Example: If you miss an evening workout because your meeting at the office ran late - vow to have a back-up plan of waking up 1 hour earlier the next morning in order to get your workout in and not fall into a negative snowball...
"During your weekly review of your goals, don’t forget to celebrate your wins for the week — even if they are small. Celebrate every single one of them. This will help you build momentum towards achieving your goal. Feeling good about your progress will allow you to carry this positive feeling into the next week." - James Clear (Speaker / Habits Expert)
5. Share (do it for the 'gram) on SOCIAL!
Studies by Gail Matthews at Dominican University have proved that strategies for effective goal achievement include writing goals down, sharing goals and providing confides with one's progress updates - all things #social is perfect for!
Example: Start an Instagram profile to stay accountable with your newfound fitness journey by connecting with folks who are going through the same struggles / triumphs that your are, sharing your progress (even the missteps) and creating a space online where you can go to receive / share support.
“We are social animals. We seek the company and positive reinforcement of others, especially when we are doing work.” - Wayne Andersen, MD
Remember - HABITS are 100% in OUR control!
Together we can change anything that isn't allowing you to live life to the absolute fullest - as the most authentic, powerful & happiest YOU.