Even though it’s only been a couple of weeks since New Year’s Day, the initial excitement about your New Year’s resolution may be starting to wane, and now it may feel like an uphill battle to work on your goals. If you’re struggling to stay the course, you’re not alone.
The truth is that most New Year’s resolutions fail, even though they are self-improvements that will improve your quality of life. That’s because changing your habits is one of the most challenging things you can do. Your brain is wired to seek rewards for the short term for the present you. New Year’s resolutions, such as losing weight or exercising more, will benefit you in the future, and it’s hard to see those benefits quickly.
There are no shortcuts to meaningful life changes since change requires clarity and intention, and getting back on track isn’t impossible. Let’s explore some strategies to help you make meaningful progress toward your goals.
Reassess Your Goals
Evaluating whether your resolutions are realistic and aligned with your priorities is essential to success. New Year’s resolutions are usually ambitious aspirations instead of well-thought-out goals. If you’re feeling overwhelmed, it helps to break your goal into smaller, more manageable steps. For example, instead of jumping in when you’ve never run before and trying to run five miles every day, start with one mile three times a week and gradually build from there.
However, even with the most thought-through plan, you’ll still struggle to reach your goals. You need to know your why to keep you on track and help you push through those tough times. Your why is the emotional anchor that reminds you why your goal matters. Unlike a New Year’s resolution, your why aligns with your values, making your goal more meaningful and realistic to achieve.
With well-defined goals and knowing your why, you’ll have the tools to help keep the spark of motivation alive when you’re struggling or progress feels slow. Every step, even one, is a step toward your goals.
Create a Plan with Milestones
Reviewing your goals can help you move toward them, and a plan can clarify how you’ll get there. A milestone is a specific, measurable point in time or an event that marks progress toward achieving your goal.
For example, if your goal is to run five miles without stopping within six months, your plan may start with completing one mile. You could create milestones to assess your progress and timetable, such as when you can run a mile without stopping. The purpose is to check in with yourself to see if your goal is still achievable or if you need to reassess.
Tracking your progress helps you stay on track because you’re paying attention to your behavior and where you are related to your goals. An app or journal can help you manage goals, track progress, and set reminders. Changing your habits is already hard enough. So, utilizing tools like a fitness tracker can make tracking your progress and recognizing milestones easier. Don’t forget to celebrate your small wins along the way, which can keep you motivated and acknowledge your achievements.
Set Reminders and Triggers
Life happens, and it’s easy to fall back into old habits, especially when you’re tired or need a break. However, working on your goals is essential to make these new habits stick and become automatic. One way to help nudge yourself is to place sticky notes that you’ll see or set reminders on your phone. Before dismissing those reminders or walking away from the sticky note, take a moment to remember your why and visualize what reaching your goal means to your future self.
A good or bad habit begins with a trigger, such as making coffee when you wake up or brushing your teeth before bed. You can also take advantage of your daily rituals by incorporating one action that works toward your goals, such as going for a brisk walk after lunch, using finishing lunch as your trigger.
Rebuild Your Routine Gradually
Your brain wants immediate gratification, which bad habits and your current routine readily supply. For example, procrastinating instead of working on your goal instantly spares effort and risk while freeing up time to do something more rewarding, like watching a movie or playing a game.
Since good habits require consistency, commitment, and mindfulness of your actions, you must take a systematic approach to change your behavior. Expecting yourself to operate at your goal level after a short time will only cause you frustration. Instead, start small and gradually increase over time.
For example, if your goal is to run five miles daily, start by running as little as two minutes every day and gradually increase the amount of time you run over the following weeks and months. You will get there as long as you stay consistent. Please be patient with yourself, as it will take time to retrain your behavior. Small actions repeated consistently can lead to significant and lasting change over time.
Create Accountability
Accountability to others can help keep you on track. So, share your goals with friends, family, or even online with your followers. Knowing someone else is aware of your goals can motivate you to stay on track. It may even make you feel more obligated to follow through.
During moments of low motivation, other people can offer encouragement to keep you on track. Also, talking about your efforts allows you to reflect on your progress and get feedback. You may learn about new ideas to help you progress faster or adopt solutions to overcome obstacles.
Going it alone can be more challenging, but finding someone with similar goals can help keep both of you motivated and accountable. You can even hire a personal trainer to provide a plan and offer guidance on your journey. Accountability helps transform your goal into a shared journey with others, making it easier to build consistency.
Handle Setbacks In A Positive Way
Setbacks will happen, but they don’t have to derail your goals. It’s critical not to criticize yourself. Remember that progress isn’t a straight line, and setbacks and plateaus are a part of progress. It’s okay if you need to take a day or two to rest. It could be what you need to rebuild momentum. Getting back on track as soon as you’re ready is critical to your success. Even if you do a little bit, any step forward is still progress.
Setbacks can be a good thing. Instead of viewing them as failures, treat them as opportunities to learn from the experience. Reflect on what caused your setback and adjust your plan as necessary. Keep in mind that you’ve made progress, no matter how small.
If you have a support system, sharing your experience can yield valuable insight, encouragement, and advice from their perspective. Don’t forget to reflect on your why. This can help you stay motivated when setbacks occur.
Keep It Fun
A positive attitude and having fun are critical for your success. If your goal is to exercise or lose weight, don’t do exercises you don’t enjoy just because they burn more calories. You’ll become frustrated and loathe your workouts. You may try to power through it mindlessly, which will only increase your risk of boredom, burnout, and injury.
If you don’t like to run, then don’t. Try new activities to keep things fresh and discover ways you can look forward to staying active. You might learn that you enjoy yoga or cycling. When you look forward to exercise, you may find it easier to become more consistent. Consistency is the key to forming a new habit and helping you achieve your goals.
The Takeaway
Losing motivation and falling behind with your New Year’s resolutions doesn’t mean you failed. Instead, it’s an opportunity to reflect, reassess, and move forward with renewed determination. You can turn your resolutions into lasting habits by setting specific goals, creating a plan, and staying consistent. Remember that every small step takes you closer to the person you want to become. So, take a breath and get back on track by starting again. You can do it!
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
