Many people are currently thinking about what New Year’s resolutions to make and what goals to set for themselves for next year. If your goal for next year is, for example, to exercise more, eat healthier, or recover faster, these six tips will help you make the change and achieve your goals.
1. Clarify Your Goals
Simply setting a goal to adopt a healthier lifestyle usually doesn’t work, because the goal doesn’t specify exactly what I plan to do. A good goal is clear, realistic, and measurable. Such a goal could be, for example, exercising three times a week, eating a handful of berries a day, or getting an extra hour of sleep each night.
It’s a good idea to put your goal into the context of your daily life and other commitments. If even getting in one workout a week is a challenge, you shouldn’t set a goal of five workouts a week. A more realistic goal in that case might be 1–2 workouts a week.
Try to break down larger goals into smaller parts and set smaller milestones. You can set time limits for these milestones, which will help you keep the goal in mind at all times. Achieving a milestone boosts your motivation and helps you keep moving forward toward the next goal.
2. Schedule the procedures
Decide when you’ll start making changes. The turn of the year is popular for good reason: starting changes at the turn of a new period or on a specific date supports achieving your goals, helps you commit to them, and builds confidence in your own abilities. Linking a change to a specific time helps you stay focused on your goal.
If you're aiming for a major change, make one change at a time and schedule your next changes for the start of a new week or month. Mark these events on your calendar so you'll remember them and stay committed to making the changes.
3. Get started
Getting started is usually the most challenging part of any change. Help yourself get started by making it easy to choose the right path: remove all unwanted items, such as treats, from sight, and replace them with fruits or vegetables. Keep your sneakers or gym bag ready in the entryway to lower the barrier to getting moving. When you make healthy choices as easy as possible for yourself, taking action no longer feels so challenging.
4. Challenge a friend to join you
Goals I set with a friend are more likely to be achieved than goals I work toward on my own. Workouts scheduled with a friend are less likely to be canceled, because canceling requires effort and explains the reasons not only to yourself but also to the other person.
Talking openly with friends and loved ones about your own goals also helps you achieve them. Even if you and a friend aren’t working toward the same goal, you can still get support from your friends to help you reach your own goal.
5. Be kind to yourself
Pushing yourself too hard and being hard on yourself rarely helps you achieve your goals. Instead, gentle encouragement and self-compassion motivate you and help you move toward your goal.
A gentle tone is especially important when the change process has hit a setback. Those who cope best with setbacks are the ones who accept them and are ready to move forward. If, in the face of failure, you wallow in self-pity and a guilty conscience, you’ll never reach your goal.
6. Ask a professional for help
You can also ask a professional for help with making a change. With the help of a personal trainer, it’s easier to set goals, take action, and stay motivated. A personal trainer helps you set realistic and achievable goals. You shouldn’t cancel workouts scheduled with your trainer on a whim, and your trainer will check in with you and offer tips on making better choices.
Complete the sentences
My goal is…
I'll start making the changes… (date)
The first changes I plan to make are…
The friend I'm asking to come along is…
When I'm going through a tough time, I encourage myself… (e.g., a motivational phrase)
A personal trainer might be helpful for me… (in what way)