MultiCare\u2019s Rockwood Clinic<\/a>, says with a few simple tweaks, your resolutions can potentially be much longer lasting and successful.<\/p>\nBe realistic<\/h2>\n
The first mistake we often make is in setting unrealistic goals, then feeling like we failed when we can\u2019t meet them.<\/p>\n
\u201cAsk yourself, \u2018Can I actually do this? What are potential barriers to this goal?\u2019\u201d Chupurdia says.<\/p>\n
For example, setting a goal to go to the gym every day will set you up for failure because there are so many potential barriers.<\/p>\n
\u201cMaybe it would be more realistic to start with a goal of going to the gym once a week,\u201d she says, \u201cand build on it from there.\u201d<\/p>\n
Breaking down a larger goal into a series of smaller goals is often more motivating.<\/p>\n
\u201cOnce you master a goal, such as eating five servings of produce, perhaps your next goal would be to pack a lunch in order to avoid fast food.\u201d Chupurdia says.<\/p>\n
Beyond making sure your goals are realistic, you should focus on something you can control and measure.<\/p>\n
\u201cFor example, if you want to lose 20 pounds, your goal should not be to lose 20 pounds but to add healthy behaviors that will likely lead to weight loss,\u201d she says. \u201cWe have little control over how our bodies will lose weight, but we can control adding exercise, eating more vegetables, and so on. And that is also something we can measure to define success.\u201d<\/p>\n
Think positively<\/h2>\n
Chupurdia says people are much more successful with goals that use positive terms and add behaviors rather than removing them.<\/p>\n
\u201cWe are much more successful with goals that use positive terms and add in behaviors rather than removing them,\u201d she explains. So if you want to stop smoking, what are you going to do instead of smoking?<\/p>\n
\u201cPerhaps that means attending yoga once a week to learn new stress management skills,\u201d she says. \u201cPositive goals lead to more success.<\/p>\n
Build on existing habits<\/h2>\n
It\u2019s important to note that there is no magic formula for making something a habit.<\/p>\n
\u201cI have heard people talk about doing something for a certain number of days will make it a habit, but there really is no specific way that works for everyone.\u201d Chupurdia says. \u201cIn general, if you want to start a new habit, you will need some ways to work it into your existing routines. If you want to take vitamins or a medication, maybe putting them by your toothbrush or your coffee pot will help you remember them in the morning.\u201d<\/p>\n
And don\u2019t expect that you can magically change who you are.<\/p>\n
\u201cAdding a new behavior is easier if it is something you enjoy and if it is something that fits with your values.\u201d she says. \u201cWhen something lines up with our beliefs, we are more likely to find it rewarding and want to do it again.\u201d<\/p>\n
Make technology your teammate<\/h2>\n
\u201cI am also a big fan of using digital reminders such as your phone,\u201d Chupurdia says.<\/p>\n
Beyond just reminders to drink some water or get up and move, she recommends setting a reminder to have a weekly check-in with yourself to review your progress.<\/p>\n
\u201cIf you did great, ask yourself if you are ready to add a new goal or if you want to keep your focus on maintaining this new change,\u201d she says. \u201cIf you had some struggles, write down what got in the way and see if you can problem-solve these barriers for the next week. Goals really need to be fluid and change rather than be set in stone.\u201d<\/p>\n
Give yourself a break<\/h2>\n
Just because the calendar says January doesn\u2019t mean it\u2019s a good time to make changes. If your stress level is high already, it\u2019s probably not a good time to try to add a new behavior.<\/p>\n
\u201cChanging habits takes energy and motivation which are in short supply when you have a lot on your plate,\u201d Chupurdia says.<\/p>\n
If you don\u2019t have the time and energy to devote to the behavior change, just don\u2019t do it. Changing habits is hard in the best of times.<\/p>\n
And if you do have the time to devote to making changes, pick just one.<\/p>\n
\u201cYour chances of success are highest if you focus on one new goal at a time rather than trying to change a whole bunch of things at once,\u201d Chupurdia says.<\/p>\n
Whatever positive changes you want to make and whenever you decide to make them, take it all one day at a time. If you slip up today, tomorrow is always there for a fresh start.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"
While New Year\u2019s resolutions are a time-honored tradition for many of us, these well-intentioned promises to do better and be better can easily result in guilt and self-doubt when we discover all over again that change is hard. But that doesn\u2019t mean you have to resolve not to make resolutions. It just means, as we\u2019ve […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":315,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[127],"tags":[],"class_list":["post-17375","post","type-post","status-publish","format-standard","hentry","category-healthy-living"],"acf":[],"yoast_head":"\n
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