Do you make a New Year’s resolution? People who make resolutions are 10 times more likely to be successful than people who decide to change at other times of the year and we have no idea why… it’s still not too late to make one.
You don’t need to make big changes, small changes add up, so don’t discount the daily nudges in the right direction. Losing weight remains the most popular resolution followed by getting organized, spending less, enjoying life to the fullest and getting fit were the top 5 resolutions in 2015. Kelly McGonigal, Stanford psychologist and willpower expert has studied the science of goal setting and has some tips for success.
4 tips for success:
1.Focus on what matters, not what is easy. While our brains love checking the boxes on easy goals like going to the gym, drinking more water, bringing lunch, the more meaningful goals require some thought. Take some time to set your goals and ask why – three times – to get to the bottom of your motivation and understand why it matters. For example, you might want to fill half your plate with vegetables. Why? It helps me feel full. Why? Does it keep me from eating too much? Why? If I don’t start changing my diet I will be on medication.
2. Focus on the process, not the outcome. This is something I tell my clients every day. You can’t control the outcome you can only control what you do every day. For example, you might want to lose 15 pounds, instead of focusing on the numbers on the scale ask yourself, “What is the one thing I can do today to help me reach my goal?”
3. Be nice to yourself and choose positive goals. Our brains are designed to move toward positive things and avoid negative ones. By framing your goals positively it is more likely you will approach your goals rather than try to avoid them. For example, I will walk 30 minutes every day instead of I am going to stop being so sedentary.
4. Prepare to fail. What? How is that positive? It helps to be a realistic optimist, we are not going to be successful every day. If you plan to go grocery shopping it is more likely you will have healthy food in your house. If you plan to make your lunch it is more likely you will not eat out. If you plan to walk after work it is more likely it will happen. However, sometimes life gets in the way. Plan for detours, when things don’t work out remind yourself why this is important and don’t give up.
Change your mind, change your health,
Shayla
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