Seeing 2020 for New Year's Resolutions
This is the time of year that everyone makes a bunch of commitments to themselves with the plans of total transformation. And, according the U.S. News and World Report, the failure rate of New Year’s Resolutions is roughly 80% with most falling off around mid-February… so why do we do it? How can we stay true to our goals? How to we really elicit change?
Why do we do it? It’s an old tradition and then as our social culture has become more of a “be more, do more, lean-in” mentality I feel like it’s only gotten worse. As a trainer, this time of the year brings me very mixed emotions. When I was younger, I ATE IT UP. New Year resolutions is what personal trainers call our “season.” There’s a massive influx of people that are ripping and roaring to make a change to their body and being on the business side of that has its perks ($). As I’m growing and building my business, however, I am learning that I get less excited about that influx every year. It used to be fun and exciting, but now it’s frustrating. So many of us want instant gratification! Too many people think that just because they wrote it down on their goals list or bought that max number of sessions, that now their problems will magically be fixed. There is still work to be done and statistics say that most of us will decide it’s just not worth it in as little as 8 weeks.
So, how do we make it work? I’m not saying that it can’t be done or that you shouldn’t try to turn over a new page and better yourself. I would however like to see people be more realistic. I feel like too many of us set massive goals – “I want to lose 15lbs by March” – kinda goals. Versus, “I want to get in 30min of exercise 3 days a week.” Which one sounds less intimidating? Which one sounds more achievable? The reasonable answer is the latter. Some of you will say, the first one; that’s awesome, maybe you’re part of that 20% that makes it past those 8 weeks. However, most of us need small improvements overtime to reach our goals. Increasing water intake, eating more meals at home, and establishing a regular exercise routine are all goals that can develop into habits that bring us closer to our long-term goals.
How do we elicit change? We commit to our small tasks. We commit to the things we can control. Some weeks will be worse than others. We still have our normal work and family life that require a majority of our attention. Resolving to make massive changes that will affect family or work is not realistic and rarely maintainable. Some of us can do that; some of us like to think we can do that; but honestly, MOST of us are not in the position to make that happen.
So, for your New Year, New You this year I suggest making a list of 3 BIG goals. What do you want to see change? Then, below each of those goals make a list of 3-4 ways to get closer to that big goal. Can you do 1-3 things off of that small goals list for Jan? Then February see if you can add something somewhere; can you get closer? By March (quarterly) you can assess and see where your current lifestyle and your big goals meet. Maybe you’ve met a goal already! Maybe it’s time for a new goal. Or maybe you need more small tasks to get you there.
Building small tasks overtime is how we change. Its how we learn (in school you started with basic math before learning calculus), its how we train (you have to be able to do bodyweight squats before adding weight) – It’s simply how we function best!!
Why do we try to convince ourselves otherwise every year on January first?!
Don’t try to tackle everything at once but DO commit to changing small things over time. Adaptations take time and effort. You are worth it but be honest and realistic. You can do this!