I think we can all agree: 2020 was quite a year! Now that January is here, and you’re ready to put a plan in motion for a better year ahead, it’s helpful to review some strategies for making your new year’s resolutions stick. Here are three easy things you can do to ensure success for your health and life in 2021.
1. Be specific with your goals.
One of the most common mistakes people make with resolutions is keeping them vague. For example, if your goal is to lose weight gained during lockdown (a.k.a the quarantine 15), you might resolve to work out more – or eat less. While these are great goals, it’s better to be specific and work out an actual plan to help you achieve those goals.
Instead of saying that you’ll start working out more, define: how often you’ll exercise; what types of exercise you’ll commit to; where you’ll perform your workouts (and for how long). While these may seem like details you can figure out as you go along, mapping them out beforehand will create a clearer path to your goal – and help you reach it.
Consider keeping a goal journal. For a fitness goal like this, write a detailed schedule, and be specific! Rather than noting you’ll do a “1-hour workout,” create an action plan such as “5 minutes for warm up; 10 minutes for arms; 15 minutes high-intensity cardio; 20 minutes for legs; 5 minutes for cool down; and 5 minutes of stretching.” To be even more specific, note the actual exercises you’ll perform for each workout.
This method enables you to visually see how much you did in a short period of time, and you’ll feel accomplished checking it off your to-do list. You can then reward yourself with a well-earned break and proceed with the rest of your day knowing that you’ve stayed on track.
2. Hold yourself accountable.
Once you’ve identified a resolution, consider printing it out and placing it in a frame on your dresser or desk (or display it on your computer’s lock screen!) where you can be reminded of it often.
You might also consider making a pact with a friend or family member – share your goal and plans with someone, and have regular check-ins to keep yourself accountable. (Perhaps they can share a goal with you, and you can do the same for them! This works especially well if you have similar resolutions.) When you have others holding you accountable, you’re less likely to shrug off responsibilities and more likely to get things done.
Accountability is key to staying on track for many life tasks, and it’s especially critical when it comes to goals and resolutions. Another trick for keeping yourself accountable is to have fun in the process! Create steps to your goal that are actually enjoyable, and work on them at a time when you’re typically happiest and most productive. This way, your dopamine levels will be high, and you’ll feel even better when you hit a daily goal.
3. Keep a positive mindset.
Especially after the year we’ve just been through, it’s important to think positive and maintain a hopeful outlook for the future. One study revealed that the best way to ensure your new year’s resolution sticks is to tweak its phrasing from “I will quit or avoid” to “I will start to.” Experts note that it is better to “add behaviors rather than erase them.”
For example, instead of resolving to quit eating fast food, you might make a goal to add three homemade meals a week to your eating plan. Instead of ruling out junk food, you could strive to add better-for-you snacks (a piece of fruit or hummus and carrot sticks) to your diet daily. Phrase your goals in this positive way, and they become something you can look forward to rather than something you have to struggle to let go of.
No matter what your resolution is for 2021, be proud of yourself for trying and keep pushing yourself to improve! Maintain that positive mindset and prioritize your health, and everything else will start to fall into place.