By Barbara MacFarlane, MD
Lifesport & Wellness Center
The last week of December is a good time to plan for your New Year’s Resolutions. Little ones that work seem to be the best approach. Resolutions are often made and then come February our enthusiasm fades due to the realization that our goals cannot be accomplished in four weeks. A good approach to this perennial problem of failed resolutions is to make smaller resolutions that can be accomplished in four weeks and then continue throughout the year adding to those resolutions.
When people make resolutions about health and exercise they usually need to adjust their attitude about them. The wrong attitude about healthy habits and exercise sets you up for failure. If you have the attitude that healthy habits and exercise are punishment, are an obligation, are painful, are time consuming, are impossible to sustain over a long period of time or are boring then it would be best to adjust your attitude in order to have a chance at accomplishing your resolution goals.
Find Fun Ways to Stay Fit
The best attitudes for successful resolutions about healthy habits and exercise are looking at them as:
â€" a break from a stressful workday;
â€" a way to boost your energy and mood;
â€" the only time you will have to yourself all day;
â€" a chance to get totally physical and have a restful mind;
â€" a reward for working hard all day; or,
â€" a way to improve your quality of life immediately.
If your resolutions are viewed as rewards to yourself in the form of healthy habits and exercise they are easier to accomplish and easier to sustain.
Willpower Will Not Work Alone
Once the attitude toward healthy habits and exercise has been adjusted there are also some other things that need to be realistically understand. Willpower will not alone work.
The willpower that often accompanies the resolution to start with only is good for short-term success and is often the reason why resolutions can only be maintained for a short term.
Long term success requires planning and finding ways for you to motivate you. The motivation does not magically happen; the way you are motivated may change day to day. Recommitting yourself to your goals each day is something that is often forgotten. Being creative about motivating oneself to do this is a requirement.
Knowing many different ways of motivating yourself is useful. Getting used to doing things when you do not want to do it is part of the long-term planning that is required over time to accomplishing the resolution goal. Making your own plan that includes small resolutions that can be realistically accomplished with the right attitude and motivations is the best way to be successful.
Keeps Your Resolutions Small
Making small resolution goals that can be achieved one after another seems to be the best plan. Writing down the specific resolution can help.
Be specific with a date to have the resolution accomplished along with how to motivate yourself and what will happen when you reach your goal. Also, consider how you will maintain what you have done as a result of your prior goals.
You need to decide in advance also whether after you reach your goal you wish move on to a new goal for the specific healthy habit or exercise. Life is an ongoing planning process.
Reach out and include others around you to reach your goals with you. Enlist family members to be doing the same thing. When it becomes a family habit then it just seems the norm.
If you have a medical condition, you must be sure your goals can be accomplished without injury. A diagnosis and treatment plan that includes your resolutions is best.
Turn to a Pro, Workout with Friends
A short course of physical therapy or use of a personal trainer often can be a good initial outside motivator. Have friends exercise with you and count on you being there when they expect you.
Begin the week planning your exercise times and then organize others to join in. Keep a journal of how you are accomplishing your resolutions. Document how well you are doing. Reward yourself with something that is a treat but also within the realm of health such as a massage or some new clothes.
Keep your new healthy habits and exercise interesting. There are many ways to be creative about healthy habits and exercise. Always re-evaluate your resolution goals each month and change them if need be to be more realistic so you can be more motivated.
Resolutions can be little or big. The resolutions that are small changes in healthy habits and exercise are easier to accomplish. Therefore, they make it easier to maintain ongoing motivation and hence easier to help you feel good. Go for the little resolutions and keep building throughout the year with your plans to add more. All the best in the New Year!
