Consider how you can improve your health. Ask yourself, Can I drink more water? Quit smoking? Stop eating fast food or fried food? Become vegetarian? Exercise more? Consider your relationships with others. Are there ways that you can be a better spouse, parent, other family member, or friend? Consider your work life. Ask yourself, Can I be more successful and happier at work? Be more organized? Stop procrastinating? Consider ways to make a difference. Are there ways you could make a difference in the world through activism, awareness raising or promoting a cause?
For example: if your goal is to lose 30 pounds in the following year, you can resolve to cut out fast food, soft drinks, sugary snacks and drinks, drink more water, and walk three days a week until March, and then gradually add in two days at the gym. [3] X Research source
S – Specific (or Significant). This means your goals include systems for achieving them. You have specific actions that can be carried out that work toward your larger goal. M – Measurable. This means that the changes you see once the goal is reached is noticeable. You will feel different (better), because you are healthier, because your family or social life has improved, etc. A – Attainable. This means that the goal is realistic and can be reached. There are benefits to aiming high, but you don’t want to aim so high that you become disappointed and discouraged from making any changes at all if you can’t reach the goal you set. For instance, if you’ve never run a day in your life, don’t make running a marathon your goal quite yet. Perhaps start with shorter races like a 3K or 5K, and work up from there. R – Relevant (or Rewarding). This means that there is a real need for your goal. You have been unsatisfied with a certain area of your life for some time, and you have a strong motivation to want to change it. T – Trackable. This is similar to measurable, but means that you can assess your progress throughout the process. Have you made a schedule and are you following it? Are you losing weight gradually (if that’s your goal)? Are you getting along better with your loved ones? Etc. [4] X Research source
Ask for others’ support on these goals throughout the year. If possible, team up and visit the gym or shop at the health food store together. Ask them to speak up if you slip and order a Diet Coke instead of a water, or forget another goal on your list. People who tell others about their goals are more likely to accomplish them, whether it’s because they have extra support they need, or because they’re afraid of being embarrassed if they don’t accomplish them, it’s hard to say. [5] X Research source
Email a copy to your work address and save it to your work computer. Make a smaller copy and keep it in your wallet. Post a copy on the outside of your refrigerator! Use bright paper so it catches your eye and don’t let it get hidden behind coupons and artwork.
For instance, systems for weight loss and for improving your relationships don’t necessarily “end” once you’ve reached the goal. To keep weight off, you have to maintain the healthier lifestyle system that you created. To maintain healthy relationships, you would want to continue the things you started doing in your resolutions. So consider: If the goal is losing weight, be sure that you have researched a healthy amount of time to lose a certain amount of weight, and write down your exercise schedule and the changes you will make in your diet for each day. If you’re trying to be a better parent or friend, or to be more successful at work, make a schedule of when and how you will do each thing that’s on your systems list. [6] X Research source
If your goal is to lose weight, don’t say, “I’ll start tomorrow. ” Start right away! Starting may actually be the toughest part, but once you get into a routine it should become easier. [7] X Research source
It’s even better if you find someone who has the same resolution. If you have a friend who’s also trying to lose weight, check in with each other and motivate each other. It may also help to consult with your doctor or a trainer about your progress.
If your goal is losing weight, write down what you will eat, and when and how you will exercise each week.
Remind yourself of the weight you are losing or how you are feeling healthier instead of the fact that you haven’t reached a certain number of lost pounds yet. You will get there.
For example, set your running shoes next to the door. Put fruits and veggies in the front of the fridge. Get rid of the junk food and don’t buy more. If something you regularly do for fun with family and/or friends includes eating out at places where most of the food is unhealthy, choose a different place that offer healthy meals. Or, don’t eat out at all and do something else like go for a walk or a bike ride instead.
If your goal is losing weight, you might buy new clothes to replace old ones that don’t fit anymore at each milestone, and then plan a nice vacation for when you’ve reached your goal.
At each low point, have faith that persisting and being consistent in reaching your goal will pay off in the long run. If you’re trying to lose weight and are struggling to keep up with your workouts, just think about how each minute you exercise burns fat and gets you closer to your goal. [9] X Research source
Look beyond “I can’t” and start substituting this with “I can” and “I am”. Identify your excuses for not going through with parts of your goal. By listing excuses, you can see them for what they are and move beyond the fear of change. Sidestep blaming other people or circumstances for not achieving your goals. If you take responsibility for achieving your goal, these external factors cannot sap your power to do what you’ve said you’d do.
This includes adjusting the habits mentioned in a previous step, even if they were things you once enjoyed. For instance, if are trying to lose weight and you eat out with family or friends as bonding time, either choose restaurants that offer healthy meals or decide to do something else fun together instead of eating out.
The “Monday Campaigns” is a group of nonprofit health organizations that organize various healthy things to do on Mondays, such as “Meatless Mondays,” “De-Stress Mondays,” and “Move-It Mondays. ” Don’t be too hard on yourself if you slip and remind yourself of the progress you have made. Just start over on Monday. [11] X Research source
Don’t expect to do this completely alone; look for other people’s advice, ideas and feedback to help you keep going.
When writing, consider: What memorable moments can you draw from each day? In what ways did you grow today or find that your awareness shifted? Keeping note of this will help you to stay grounded and motivated with your goals.
