It’s the New Year, a time when many resolve to eat healthier, be more active, or lose weight. Motivation soars as we reflect over the past year and set our intentions for the next year. However, as the daily grind sets in and time goes on, intentions often fade and we find ourselves back to old habits. To help you stick to your goals this year try these 5 simple strategies:
1) Set better goals – Wanting to eat better or exercise more are great ideas, but not great goals. The best goals are specific, measurable, and have a timeline or deadline. Instead of “Eat more healthily” try “Add 1 cup of green vegetables everyday with dinner for 1 month.”
2) Add accountability – Accountability is like a double-shot of espresso for motivation. Tell someone else about your goals and deadlines and have them check in on you.
3) Focus on small wins – Break your goals into smaller pieces or steps. Momentum builds with every small victory making it easier to achieve your larger goals.
4) Habit stacking – I first learned about this concept from James Clear in his book Atomic Habits. The concept is quite simple, attach your new habit to a current habit you already have in order to increase your likelihood of sticking to and developing a new habit. For example: While cleaning up from dinner (current habit), I will pack my lunch for the next day (new habit). After I get dressed for bed (current habit), I will lay out my workout clothes for the morning (new habit).
5) Expect setbacks – Setbacks will happen, plan for them. The goal is not perfection, the goal is consistency with grace. Have a plan for how you will get back on track when things go awry. Forgive yourself and carry on.
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Written by: Matthew Darnell, PhD, RD, CSSD
Director and Assistant Professor, Sports Science