9 Tips For Setting A Meaningful New Year’s Resolution (Plus 3 Different Ideas for Resolutions)
It’s that time of year when we reflect on what’s happened in the past year and start to consider what’s coming up for us in the next 365 days. What do we want to do differently? What could we do better? How do we want to grow, change, and develop over the next year?
About 40% of people make New Year’s Resolutions each year, but only about 9% will keep those resolutions throughout the coming year. So, the question is, what can you do to keep your resolution and meet your goals?
9 Tips For Setting & Keeping Your New Year’s Resolution
Make realistic resolutions
Set realistic, small, and achievable goals. One strategy for this is setting “SMART” goals, goals that are Specific, Measurable, Achievable, Realistic, and Time-Oriented. Basically, instead of saying “I want to lose weight” and imagining yourself losing 50 pounds in three weeks, set a goal like “I want to lose 5 pounds by the end of January.” You can always alter, change, increase, or decrease your goals as you go, but setting too high a bar can make reaching your goals more daunting and harder to stick to.
Write them down
Writing down your resolutions will help you stay on track. When we write down our goals, they become more real and tangible, and they’re harder to write off as just passing thoughts. Some research suggests that you’re 42% more likely to achieve your goals if you write them down! The other thing about writing goals down is that you’re forced to get specific about what you want to do - a specific goal is almost always easier to reach than a vague idea with no clear endpoint or thought. Put your written goal in a place you can see it often, like on your mirror or your computer screen.
Break them down into steps
Break down each resolution into manageable steps. A big problem with New Year’s Resolutions is that they’re often huge goals, and huge goals can be really intimidating, particularly if we don’t have a place to start. If you break it down into steps, you know where to start and where to take action. For example, if your goal is to lose weight, you could make a list of steps like “Step 1 - Go for a 20-minute walk 6 days a week. Step 2 - Only eat out once a week, starting in February…” and so on. An added bonus of this method is that you can avoid making changes that are too big, too fast - many people struggle to stick to huge changes and do a lot better with smaller, more progressive changes to their routines and habits.
Consider making an action-based goal rather than an outcome-based goal
Consider making your resolution based more on what you do rather than where you’re trying to go. A goal like “Exercise 5 times per week” is more clear and achievable than a goal like “Lose weight.” When you choose an action-based goal, your ability to reach it is controlled almost exclusively by you, whereas many outcome-based goals are controlled by things outside of ourselves. For example, if you want to get a promotion at work, you might be better suited to set a goal related to your performance (making more sales calls, showing up on time, sharing more ideas in meetings, etc.) than just making a goal to get a promotion, as the promotion goal is controlled by people that aren’t you and you can only do so much to get there.
Get an accountability partner
Share your resolutions with a friend or family member and check in with them regularly. Knowing that someone will check in with you will help keep you on track - kind of like how having a deadline at school or work will ensure you get something done on time. Pick someone you can trust and be totally honest with; if you can’t tell them about your struggles and difficulties, then they can’t help you, and if they’re not going to be supportive as you make changes, you’ll struggle to stick to your changes.
Reflect regularly
Take time to reflect on your progress and adjust your action plan if needed. You can reflect every week, every other week, or every month, but try not to go longer, or else you might not realize you’re going off track. This is a big reason why having a Measurable goal is essential, as having some number you can track will keep you honest and help you know if you’re headed in the right direction.
Avoid being too hard on yourself
Setbacks are normal, so don’t be too hard on yourself if you don’t meet your goals. If you mess up on your goal, get back to it tomorrow or next week. One bad day doesn't mean that all your progress is ruined. Remember that you can reset and readjust if you need to.
Visualize your success
Positive visualization can help you stay motivated and focused. Take a few seconds every morning or evening and picture your endpoint. Consider how your life will be better, or how you’ll feel when you achieve your goal. Picture yourself moving through your steps and your plan, accomplishing the small things on your way to the big, end goal.
Reward yourself
Reward yourself for meeting your goals, no matter how small they are. This will keep you motivated and happy as you go. Your brain is wired to want to do things it gets rewarded for, so giving yourself a treat or reward for sticking to your plan will help cement those habits in place. Giving yourself a splurge day every so often, buying yourself something like a piece of clothing or a book you want, or anything special that makes you happy can work!
5 Ways To Set A Different New Years Resolution
A lot of people set New Year’s Resolutions related to their health and their career - things like losing weight or getting a promotion. And if that’s what you want to do, that’s great! But if you want something different, here are some ideas for you to set a resolution that works for you.
Set A Word As Your Intention For The Year
Sometimes, we don’t need a specific goal or we can’t quite figure out what we want. (Yes, this goes against the advice to get specific above, but everyone needs different things at different times.) Choosing a word to set your intention for the year can give you a direction without being overwhelming, confusing, or lost. You might use a word like “Family,” “Simplicity,” “Action,” “Growth,” or “Sleep". Any word that resonates with you can work! That said, once you have your word, consider brainstorming ideas for how to make that your priority for the year and what you might want to accomplish or do differently. Write your word down and put it somewhere, and consider it throughout the year then you’re making decisions.
Set A Different Goal For Each Month
Sometimes sticking to something for 12 months can sound like a huge task. Instead, you could set a different goal for each month. These goals could be related, or they could be entirely different. In January, you might set a goal to work out 3 times per week. Then in February, your goal could be to cook at least 4 meals a week at home, or you could change it up and say your goal in February is to learn how to knit. Consider different things you want to try or change, and assign each of them to a month. Commit to that goal for the whole month, then check in and see how you did and if you like it. The nice thing about this is that you get the freedom to quit after a month if you hate it, or if you love it, then you can keep going!
Create A Mantra or Manifesto For You or Your Whole Family
This idea comes from Brene Brown, a best-selling author, professor, and mother. She created a parenting manifesto for her family when they were having some struggles and difficulties, as any family does. In this manifesto, she lays out what she wants for her family and specifically her children and sets expectations for herself and her children related to those desires. For you, this could involve sitting down with your family to discuss what’s working and what isn’t, and how you would like to grow closer and stronger as a family unit. Or, simply do this for yourself - what intentions do you want to set for yourself, how do you want to treat those around you, how can you do better in this coming year? If this sounds like something your family might benefit from, she discusses this idea more in her book Daring Greatly, a phenomenal and necessary read for anyone living in the American culture today.
Parting Thoughts
Setting and keeping resolutions can be a challenge, but if you can approach it right, you’ll set yourself up for success in the New Year. Remember that it’s okay to change or modify your resolution, and don’t be too hard on yourself if that’s what you need to do.
If you or someone you know is working on a health, wellness, or performance goal in the coming year, we’re here to help you get there! Call or text us at 763-373-9710 or click the button below to learn about scheduling your first visit!
Wishing you a safe, happy, and healthy New Year!
Dr. Nicholas Carlson
Northbound Chiropractic
Serving Delano, MN, Maple Plain, and the rest of Wright and West Hennepin Counties