We are roughly 2 weeks into 2022. How are your resolutions coming along? Do you need a Resolution Reset?
Within the first 15 days of January, an average 39% of people abandon the resolutions made during the optimism of a fresh year, a new start, and a time of renewal and only 4% are successful after 6 months. According to the website Discover Happy Habits, some reasons for failure include unrealistic goals, no progress tracking, forgetting about the resolutions, and too many resolutions. Also, where you live has a significant impact – 10% of urban dwellers kept resolutions versus 4% of rural residents.
If you are still going strong, BRAVO! Great work!
If you are struggling, got side-tracked by the day-to-day hustle, or have abandoned your promise to yourself, I have good news –you can begin again again. Every day, hour, minute, or second is a fresh start. It is difficult to make a change and to get in the right mindset to make that change stick on the first try.
Let’s look at how I help my clients by walking them through the resolution reset method. These tips and techniques will help you set and keep new resolutions or reevaluate the original goals and begin again.
What is your mindset toward goal setting? Do you frame your goals in a language that is negative such as “I have to…” or “I must…?” If so, you might want to consider the benefits of the goal you have set. Think of the outcome in a way that makes you excited versus the goal being a burden. For example: I get to start my day with a short meditation and journaling. Although I will have to get up a little earlier each day, I will have an opportunity to ease into my day with some self-care and capture all my creative ideas or negative thinking early in the day.
- Have a realistic number of goals
We all want to accomplish many things during the year. It is critical that you identify only 2-3 achievable goals at the beginning of the year. If you quickly accomplish the goals, you can add more, but if you have too many, you will feel frustrated and like you have failed no matter how much you accomplish over the course of a year. The key is to set realistic and achievable goals. If you need help, work with a friend, family member, or hire a coach to help you set goals and remain accountable.
- Have realistic timing
Realistic timing of your goals is a very important part of the goal setting process. When setting goals, think through all of the things you have to do to achieve those goals, make a checklist, and assign an amount of time to each one of the items on the checklist. Tally up the number of days or weeks anticipated to achieve that goal and add at least 20% to the number of days, weeks, or months. This will give you some buffer time and room for unexpected events and fun opportunities that come up during the year.
- Have a strong “Why”
As individuals we are more motivated when we understand our why or our motivation to achieve a goal. We have an internal or external touchpoint that reminds us why we are trying to achieve the goal. For example: If you are going back to school, why are you doing it? Are you hoping to give your kids a better lifestyle? Are you looking to change careers? Do you want your Mom to see you finally graduate with a degree? Whatever your why, it must be strong enough to see you through the tough times when your motivation is lacking
- Have an accountability partner
Now that you have a great mindset, realistic goals, realistic timing, and a strong why, how are you going to keep track of your progress? Are you partnering with someone close to you or a coach to help you stay on track? How will you know if you are making progress to your goals? You have heard the saying “inspect what you expect.” If you expect to meet your goals in 2022, you must put something in place that will keep you accountable. Some examples of accountability are a calendar tracking system, a wearable tech for tracking exercise, a call to a friend when you have accomplished key milestones, a reward system, hiring a coach, or joining a mastermind group. All of these are effective ways of measuring your progress. Find what works for you.
- Get some ZZZs
Getting 7-8 hours of sleep per night is critical for proper body function and mental health. Your body repairs itself and the mind processes all the events and problems of the day while you are sleeping. Often, when you ‘sleep on it’ you find that the problem is easily solved the next day.
Rest and recovery are key elements of any goal plan.
Mindset, Consistency, and Measurement are the key to achieving your goals. Notice that perfection is not on the list. You are going to stumble, miss a few days, get sidetracked by life, and sometimes, simply feel unmotivated. That is ok. You are human. The trick is, get back up…begin again and again….and once more.
Until next time…. Be well.