Tag Archives: resolutions

Time to start anew

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Since I started doing races for myself in 2010, I’ve done two half marathons a year (three in 2017).

Not this year. I did only one.

And that one was hard-fought — I had the trifecta of cold, rain and battering wind. It was the first time that I honestly felt like not finishing a race. I likely would have, if I wasn’t already headed in the direction of shelter and a hot shower for the remaining distance of the course.

For 2018 race number two, I looked to find one that would coincide with a trip to northern California, eager to add another state to my race list. While sorting out details of finding a viable event, I held off ramping up my training, and in the end neither happened.

Somewhere, deep down, my motivation switch had been flicked to “off.”

The year had started on a down note and, as I came out of that fog (and the fog that was much of 2017), I was barely going through the motions of regular physical activity and healthy eating.

Sometimes we need a break … although it seems silly to say we need a break from healthful habits. But sometimes we I need to feel gross about ourselves myself to snap us me back into the desire to not feel gross. Rock bottom, as it were.

I think I’ve reached that point.

I don’t know if it’s good or bad that the timing coincides with New Year’s — a.k.a., time for resolutions. At the very least, I can remind myself of how to have better chances of keeping a resolution.

Resolutions — or goals — should be SMART. That is:

Specific: The more specific, the better. Break it down into smaller pieces.

Measurable: Figure out how you will measure whether you’ve reached a goal. Keep a tracker or journal, for instance?

Attainable: This is similar to the first step above: Keep it specific and concrete. Lose 50 pounds is a great goal. But Lose 10 pounds is more doable as an initial aim, which fosters a feeling of accomplishment when you reach it (and then set your next 10-pound goal).

Realistic: Is your goal something you can achieve with current resources and/or knowledge? If not, can you easily obtain the resources needed? Again, break it down into specific pieces.

Timely: The goal should include a time frame in which the goal will/can be achieved.

As 2019 begins, be easy on yourself.

I plan to shoot for very small goals, even day-by-day, to get back into a regular exercise habit, make better food choices, and rediscover my inner motivation. Here’s hoping.

 

Top advice for keeping a resolution

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To start, don’t call it a resolution. (More on that in a minute.)

It’s January 4. How’s it going with your resolutions? Have you broken any yet? I don’t ask to be mean — it’s just kind of how resolutions go. According to research in the Journal of Clinical Psychology, about 45 percent of us make New Year’s resolutions — but only 8 percent are successful in accomplishing them. Those aren’t promising odds!

calendar-478033_1920But I’m here to help with some suggestions for setting goals that you’ll have more success keeping.

First, I’d like to share an idea by fitness expert Chris Freytag (an ACE colleague with whom I worked on Team Prevention), who advises: “Don’t make resolutions… Set intentions.”

I like the spin this puts on goal-setting. It adds a mindfulness approach that can be quite inspiring.

Another great idea comes from my friend Melanie A. In 2013, she set monthly resolutions instead of yearly ones. As she noted, “If I can change one necessary thing about my life each month, 12 positive changes will equal big victory!” And who doesn’t like achieving 12 goals instead of just one?

Melanie’s idea ties into the best advice I can give about resolutions. To help ensure that you achieve your goals, they should be SMART. That is:

Specific: The more specific, the better. Break it down. “Get in shape in 2015” is a good goal, sure. But “Go to the gym three days a week” is even better, and more likely to help you achieve the original intent.

Measurable: How will you measure achievement? Keeping a food or exercise journal, for instance? Tracking your spending and saving, if your goal is financial?

Attainable: This is similar to the specificity factor. Again, break it down. Can you visualize yourself achieving your goal? This step is closely related to the next…

Realistic: Shooting for the moon is inspiring but not always easily achieved. Deciding to do a triathlon might sound great, but have you done as much as a 5K? Is your goal something you can achieve with current resources and/or knowledge? If not, can you easily obtain the resources needed?

Timely: The goal should include a time frame in which the goal will/can be achieved.

With all these factors, you also will want to ask the W questions: Who, what, where, when, which, why? Asking yourself those questions about your goal can help you make your goal a SMART one.

Here’s an example. A common resolution is: Get in shape this year.

But how and when will you do so? A SMART version of this goal might be: Join a gym and work out three days a week.

Or perhaps your goal is: I will lose weight this year. The SMART version: I will cut out processed foods and lose 5 pounds by spring. That gives it specificity, makes it measurable, and adds a time frame.

Breaking goals into smaller, specific pieces doesn’t dilute the original goal. It helps make your goal more achievable. Here’s wishing you luck and success in 2015!