"No matter how hard the past, you can always begin again." ― Buddha
Introduction | Realistic Approach | Smaller Steps | Timeline | Anticipate Challenges | Commitment | Hard Work | Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
New Year's resolutions are objectives that we set for ourselves at the start of each year. Many of us want to begin this new chapter with the hopeful expectation of change and self-improvement. However, according to a recent study, the majority of people abandon their resolutions within the first month of the new year[9]. As it turns out, successful goal-setting necessitates strategic planning, setting interim goals, developing a realistic timeframe, remaining committed to the journey, and putting in the hard work.
Make your New Year's resolutions realistic
The success of our goals and New Year's resolutions is highly dependent on our ability to assess the resources at our disposal that are required to achieve them. Being realistic, instead of dreamy, specific, rather than vague, about our expectations will spare us disappointment and failure. It won't negatively affect our self-esteem. When making New Year's resolutions, think about:
Having the financial means to achieve your goal. For example, if you want to get in shape and want to join a gym, make sure you can afford the monthly fees.
identifying and investing in resources that will assist you in succeeding. For example, if you want to learn a new skill or gain new knowledge, look for available courses, books, lessons, lectures, and so on.
finding a mentor or a helpful person who has traveled the same path as you. Learning about someone else's steps, tools, and overall experience in achieving the same goal can be eye-opening and warn you of potential pitfalls.
the time you will need to invest. If you are a busy person, you will need to make time in your schedule to do the things necessary to achieve your goal.
your principles. Make certain that what you want to achieve does not contradict your core values. Doing something against yourself, something that others support but serves no purpose for you, will demotivate you and harm your self-esteem.
the reasons that are behind your goals. Focusing on why you want to do something, especially if it is a long-term goal, can provide continuous motivation to follow through.
Bringing a realistic approach to what we want to achieve in the New Year is one of the key components of succeeding. Setting an achievable goal and realizing what needs to be done to attain it will boost our odds of succeeding. Being overly optimistic[1] or pessimistic[2] may lead to disappointment and failure.
Break down your goals into smaller steps
A clear vision of what we want to accomplish and where we want to go is a good place to start. However, it can be difficult to visualize the path we must take to get there. When a goal is large and achieving it requires many resources or a long period of time, it can be overwhelming and demotivating. Breaking it down into smaller steps[3][4] will not only encourage us but will also show us how much work, time, and sometimes money we will need to invest in order to achieve our goals.
Once you have clearly stated your long-term goal, try to break it down into medium-term goals. For example, if your long-term goal is to improve your fitness level and lose weight, you can break it down in the following way:
For three months, I will go to the gym three times per week.
For the next six weeks, I will work out with a personal trainer twice a week.
For two months, I am going to limit my sugar consumption to two treats per week.
For the next month, I will only eat whole-food-based meals.
I will cook at home three times per week for the entire month.
The next step is to set up short-term goals that will help you achieve your medium- and eventually long-term goals. These may include:
Acquiring a gym membership.
Finding a personal trainer.
Shopping only for whole foods.
Finding the closest farmer's market.
Avoid the processed food aisles in the grocery store.
Looking for healthy, whole-food-based recipes.
Buying cookware, utensils, and other equipment that will encourage you to cook at home.
Once we cross some items off our list, our short- and medium-term goals may change. We may need to reevaluate and adjust our steps along the way to better meet our needs and the end goal. Do not be too rigid in your goal-setting. Some things may not work as well as they should. Be adaptable, creative, and problem-solving-oriented. Adjust your goals and replace them with ones that will bring you closer to achieving your New Year's resolution.
Create a timeframe for your actions
Once a clear outline of the steps required to support our long-term goal has been established, both short- and medium-term milestones require the creation of a timeframe. Time limits can be very motivating, as they create a sense of urgency and leave you with less mental capacity to look for excuses. It also provides feedback that can help reevaluate the strategies used to achieve the goal[5].
You might consider assigning short-term goals to specific days or even hours of the day.
For example, if you know you go grocery shopping every day at 9 a.m., make it a point to buy items that will aid in your weight loss and fitness journey.
To stay on top of things, schedule those short-term milestones in your daily planner.
Set deadlines that are extended over time for medium-term goals. As mentioned in the preceding paragraph, having a plan in place that specifies the length or frequency with which we will perform certain activities is beneficial for staying on track. It may also push you to develop new habits, push your boundaries, and increase your self-efficacy.
Writing down all of the steps and their due dates on a piece of paper, in a journal, or in a planner can help you visualize how much work is required to achieve your goal. Once you've made a list like this, keep it somewhere convenient. It will help your efforts and keep you accountable if you hang it on the fridge, above your desk, or in your backpack. Furthermore, there are many online resources to help you organize and create a plan for your goals.
Expect the unexpected
"Failing to prepare and plan for hindrances one could encounter on the way toward achieving a desired future compromises one's chances for success."[6]
Another important consideration is anticipating future challenges. We may believe we have devised a foolproof strategy for achieving our goal. However, life's circumstances, unforeseeable events, and even our own perceptions and mindsets can get in the way and slow us down. We must be adaptable in our approach to such shifts.
A very useful strategy for anticipating roadblocks on your path is to make a list of potential obstacles and come up with solutions for each one.
If you know your job is unpredictable and you may need to work long hours one week and thus won't have time to go to the gym as planned, make sure you have some workout equipment at home to substitute for.
Also, if your personal trainer becomes ill and your guided workout session cannot be carried out, have a training program, a video, guidelines, and a set of exercises ready for you to perform on your own.
Similarly, if you are unable to do your own whole food grocery shopping for whatever reason, find a helping hand or an online service that will deliver your groceries to your door.
In addition, if your ability to cook on a regular basis is limited due to unforeseeable circumstances, make a list of potential catering services that will provide you with healthy meal options.
You can never plan for every possible event. However, having a ready action plan in case things do not go as planned will save you stress, keep you on track, and not slow you down. Adaptability, flexibility, and problem-solving abilities are valuable assets. They make overcoming difficulties much easier when combined with a goal-oriented mindset.
Stay committed
Our attitude and motivation toward our goal are what determine our success. The reasons for our goals, as well as their alignment with our principles and values, have a significant impact on how committed and motivated we are in our pursuits. According to one study, high continuous commitment to a set goal translates into much higher odds of success and achievement[7]. However, our mental fortitude to persevere in the face of adversity may be tested along the way. If you are concerned about the strength of your determination, consider the following:
Make your long-term goal specific, measurable, and challenging. Working toward a goal that makes you feel successful and fulfilled is a powerful motivator for all of us.
It has been observed that having a well-thought-out, detailed, and healthy plan of action that anticipates potential roadblocks strengthens goal commitment[8].
Recognize and celebrate every step forward and small accomplishment.
Find a partner in accountability. Sharing your journey and experiences with others will help you stay on track.
Maintain your focus and make the present moment count. Having a vision for the future is important, but only by fully utilizing the time you have now will you be able to achieve your goals. Multitasking should be avoided.
Don't be afraid to put in the work
"Without labor, nothing prospers." – Sophocles
Despite the fact that hard work is part of our human history and is what has brought us to where we are as a civilization, many of us avoid it whenever possible. Effort drains and strains both the mind and the body. However, for obvious reasons, we cannot achieve anything if we do not act. Whatever our goal, a passive approach will lead to feelings of dissatisfaction, worthlessness, and defeat.
After you've determined your long-, medium-, and short-term objectives, consider what you'll need and how much time you'll need to devote each day to achieving them. Invest in tools, workspace equipment, and resources that will help you succeed. Maintain consistency and make your work a priority.
"Don’t ask what’s the least you can do. Ask what’s the most you can bear." – Tom Bilyeu
Show up every time, give it your undivided attention, and avoid multitasking. Remind yourself of the end goal and stay true to the values that motivate your efforts. Be self-disciplined, unstoppable, and laser-focused. These characteristics will help to shape your personality.
"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved." — Helen Keller
Consider your efforts toward accomplishing your goals as a journey. Every step you take and every hour you devote to achieving your goals brings you closer to them. Don't look for instant gratification, but instead celebrate small victories along the way. Don't let yourself get distracted, and avoid making excuses.
Final Thoughts
Starting the new year with a resolution, or a list of them, stems from our desire for change and improvement over the previous year. It has a certain nobility to it. People who seek change and strive for improvement accept responsibility for their circumstances and way of life. However, the approach to New Year's resolutions should be strategic rather than opportunistic. Coming up with a realistic plan, a set of actions that must be taken, and considering the resources that will be required to achieve it are critical steps that will prompt the change. Dedication, commitment, hard work, good planning, and prioritization are all factors that contribute to success.
Takeaway Points
Make your goals realistic, specific, achievable, and challenging.
Break down your long-term goal into smaller steps.
Create a realistic timeline for each step.
Identify the essential resources and tools you will need to achieve your milestones.
Plan for possible obstacles.
Work hard, stay committed, and be consistent.
Avoid distractions and multitasking.
References
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Disclaimer
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