4 tips for a successful new year
It’s that time of year when people start setting goals for the New Year. We all go into the new year with excitement and enthusiasm for a fresh start and a clean slate, but quickly, our New Year’s dreams become just that… a dream.
The #1 New Year’s Resolution in the US in 2021 was “doing more exercise or improving my fitness” followed by “losing weight” from a poll by Statista. Unfortunately, it takes less than 32 days for an average person to break their resolutions, according to a poll highlighted in the New York Post. Why does all our ambition fade just one month into the journey? Surprisingly, two of the top reasons for resolution failure are setting unrealistic goals and not keeping track of progress.
Setting unrealistic goals combined with not keeping track of our progress is bound to send us spiraling into lack mentality. Setting unrealistic goals can make us feel like we’re failing even if we’re making good progress. To make matters worse, we have no way of acknowledging or celebrating our progress if we aren’t tracking it. From there, the all-or-nothing mindset is bound to set in, leading us to give up completely.
This pattern doesn’t need to become our reality. We can use these statistics to our advantage. Knowledge is power, right? So, let’s use these known failure patterns to empower ourselves to make realistic New Year’s Resolutions. While we’re at it, let’s use achievable resolutions to add healthy choices and fun into 2022!
1. Set truly actionable goals
When we set goals like “drop 20 pounds”, we often get discouraged if we don’t see the scale moving. By setting goals based on more controllable actions, we are much more likely to succeed. Set goals based on choices you have the power to make and take the time to feel self-empowerment in making those choices!
For example, I love using goal-setting techniques I can wake up and decide to achieve each day. By tackling a goal day-by-day, you can go to bed proud of what you’ve accomplished almost every night! How awesome is that! And then, at the end of 2022, you will be astounded at how one small daily accomplishment added up over time.
A few years ago, I made a goal to do three fun physical activities each week. Every Sunday morning, I reveled in planning out my week: yoga class Monday night, kayaking pool session Tuesday night, ride bikes with friends Thursday night. Each week, I gave it my best and had fun doing it. A few years later, I am astounded at the increase in both my health and happiness (not to mention skill level) in all three hobbies!
2. Dream big and keep dreaming
You’re allowed to have big dreams! As discussed, break down those big dreams into small actionable goals, go one step at a time, and allow yourself to modify if needed. Adaptability is sometimes as strong a trait as accountability. Dreams are creative visions, and change is inevitable. Make your #1 dream in life to modify as needed in ways that serve your health, wellness, and happiness.
3. Teamwork makes the dream work
It takes discipline to stick to our goals, but through community encouragement and accountability, those goals become part of a community effort — and a fun one at that. Whatever you want to accomplish this year, make sure you have at least one person with you on that journey, and take the time to be someone else’s #1 fan. It’s easy to become fixated on our own goals and problems (don’t be fooled by lack mentality turning your goals into voids). By encouraging others, your sense of inspiration and value will increase as well. And, we must admit the pain and agony of hard work somehow feel sweeter when shared with others.
4. Keep track of each other
Today, we can track almost anything using several tools, devices, and apps. Even a good old-fashioned journal can work magic in tracking any sort of journey. While some people love tracking and/or journaling their physical activity, these practices can take the fun out of the activity or feel unnatural to others. Thinking back to my days as a student athlete, “tracking” didn’t feel like a part of practice. I relied on my team members and coaches to lean on and push me further. Today, as a scientist, I feel that data is only meaningful when analyzed and shared with others. Thus, I would recommend tracking your progress with an accountability partner or within a community. The information you track will have a bigger impact when it’s done with a community or friend to keep you accountable and discuss the results.
Join in group activities or become a member of a supportive online community. It can be scary to take that first step, but at the end of the day, the right community will build you up and impact the culture of your lifestyle for the better. Use your community as a place for accountability. Keep track of one another by sharing the journey. Join in on group challenges to achieve common mini-goals together!
You've got this!
Don’t let the two most common failure modes of New Year’s resolutions get you down! Use your knowledge of these pitfalls to your benefit. Set small actionable goals, dream big and allow change, encourage each other, and use a community to keep track of your progress.
Shout outs & reminders
This blog was first published in the Medium community In Fitness & In Health.
To get support following these tips, check out the ongoing global challenges in the FytFeed app! It’s never too late to join in the fun or become a part of the community! As always, if you find that FytFeed is helping you on your health journey, share the app with a friend! “We rise by lifting others!” Not to mention, you can be entered into our Your Year! Your Y 🤙 giveaway!