This week, we’ll continue the quest of getting you ready for the New Year. Regular readers will recall that last week’s post gave an overview of the benefits of physical exercise. Those readers are now completely convinced that working out on a regular basis will not only improve their health, strength and endurance, but will also make them smarter, more disciplined, more resourceful and creative and (most importantly!) better looking. You’ll perhaps need to know how to kick-start your work out routine and so we will take a look at that old cliche, New Year’s resolutions.
In a study by John Norcross, PhD, Distinguished Professor of Psychology at the University of Scranton (PA) and author of Changeology: 5 Steps to Realizing Your Goals and Resolutions (2012), 45 % of Americans usually make resolutions to put themselves on the right track in the New Year and 38 % never make such resolutions.
Norcross discovered that of those who make at least one New Year’s resolution, 8 % achieve their goal and 46 % continue with their resolution for six months or more. He concluded that people who make New Year’s resolutions (or other types) are 10 times more likely to attain their goals than those who do not explicitly make resolutions.
So how do you get yourself into the victorious 8 %? Basically, you need to pick the right resolutions to pursue and give yourself the tools to achieve them. The question to ask yourself is, why do I want to do this?
Change brings one outside of the comfort zone, so strive to make only those changes that seem to be right for you and do not aim to make changes based on what others feel you should do. Unless you’ve been failing to meet obligations, the expectations of others cannot rule your resolutions. They must be meaningful to you and that will motivate you to work hard and attain them.
Second, put yourself on the road to success by making SMART resolutions: Specific, Measurable, Attainable, Relevant and Time-bound. SMART resolutions will be easy and gratifying to track. Establish target date milestones, that is interim victories, and give yourself a small yet meaningful reward each time you reach one. Milestones are motivators.
Before you jump into taking on your resolutions, it will be useful to devise an action plan. How will you bring about these changes? What will be the processes and steps involved? Map it out and include projected interim victory dates and decide the rewards that you’ll attach to each.
To enact an especially ambitious resolution, or series of resolutions, may require a support system, if for no other reason than to make you accountable for achieving them. You may want to enlist a mentor or friend to act as a coach and motivator to give you encouragement and/or advice along the way.
If working out is your resolution and you can afford to hire a personal trainer for individual or (less expensive) small group training, that will effectively keep you on track, provide an exercise regimen that will serve as the heart of your action plan and make it easy to identify reasonable milestones.
Whatever you decide to do, or not do, about potential New Year’s resolutions, the upcoming New Year is the traditional time (along with your birthday) to hit the re-set button on life by making some beneficial changes. Why not review the past year and decide what could be better and what is within your ability to improve? Your resolutions need not be earth-shattering. The chance of joining the 8% winner’s circle will be greatly improved when you resolve to make small-scale changes that will nevertheless have a noticeable positive impact on your life.
Thanks for reading,