1. There can be only one
It can be really hard to decide on just one new year's resolution. Focusing on a single goal will significantly increase your chances of success. It's great to aim big but if you spread your energy and focus across too many things you are less likely to succeed. Setting one resolution and seeing it through is a much better outcome then setting many and failing at all.
2. Get SMART
To maximise the chances of success your goal must be SMART. SMART goals are specific, measurable, achievable, realistic and time orientated. Goals like "I want to loose weight" or "I want to start to exercise" are not SMART goals. Instead "I want to loose 0.5kg each week for 10 weeks" or "I want to jog 3 times a week for 30mins for 10 weeks" are SMART. See the difference? Set a goal that specifically outlines what you want to achieve, can be measured in terms of success or failure, is achievable, realistic for you and has a time deadline.
Your new year's resolution needs to be connected to something meaningful in order for it to stick. Ask yourself why you have set your goal and discover what's behind your motivation. Goals like "I want to look better" and "I want to fit into a smaller size of jeans" need to be connected to something stronger. Discover what it is that makes your resolution important and personal to you. This could be the difference between sticking with it and giving up when things get tough.
4. Strategies for success
Every resolution needs strategies. Strategies are the actions required to achieve your goal. Ask yourself how you will achieve your goal. How will you lose the weight, improve your 10km run time, increase your bench press strength or build your muscle mass? Whatever you heath and fitness goal, it needs an action plan that includes 1-3 strategies. If you don't know how to prepare strategies for your new year's resolution seek the advice of someone who can help you put an action plan in place.
5. Find support and accountability
Tell someone, or everyone about your new year's resolution. The people around you form your support network. If no one knows about your goal there is no one to encourage you or keep you accountable. Give your support people permission to ask how your goal is going. You can even arrange a set time each week purposely for discussing your progress. You're not expected to do it alone, even the most motivated people including professional sports people have coaches and a support team.
6. Discover ongoing motivators
That enthusiasm that you couldn't control on new year's day won't always be there. Constantly finding new ways to renew your motivation is a must if your going to see your new year's resolution through. Establishing rewards for success, introducing sub goals and challenges en route to achieving your eventual goal, including variety in your training and diet and constantly measuring your progress are effective strategies for maintaining motivation. It's normal to have motivation that has fluctuating enthusiasm but look to renew it when you recognise it's lacking before you lose it completely.
7. Prepare for set backs
Small set backs are guaranteed, it's how you respond to them that matters. Don't let small stumbles stop you, accept that they are a necessary part of the journey and keep going. If you eat something you shouldn't or miss a training session, don't blow your diet completely or skip the rest of your exercise. Small set backs that would otherwise have very little impact on your progress can have a big affect if they are allowed to snowball out of control. Learn from failures and move past them quickly.
Set yourself up for success this year by applying these tips to your new year's resolution. The year will go very fast, don't let it slip away. Put that 1st of January motivation to good use and start working towards achieving your goal now!
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