New Year’s Resolutions…
The beginning of a new year is often an occasion for people to set new resolutions. After the festive season, one of the most common resolutions people have is to lose weight and get back in shape after all the “eating and drinking” between Christmas and New Year. However, if we look at the statistics, most New Year’s resolutions don’t last, they are often re-broken within a few weeks.
So why does this happen? And most importantly, what can be done to achieve these New Year’s resolutions?
Making a New Year’s resolution is basically setting a goal, and there are some simple rules to make sure the goal is set up properly.
I’m sure you’ve heard about SMART goals, but I want to add something else here, so let’s review those for now:
- S – Specific. The goal needs to be specific. For example “I want to lose weight” is not specific enough. How much weight would you like to lose? Or “I want to exercise more?” How much more do you want to exercise? For example, If you don’t exercise at all, 1 min of exercise per day, is more exercise…
- M – Measurable. If you can measure it, you can’t track your progress. If I continue with my previous examples; How much weight would you like to lose? How many times would you like to exercise? Or How many hours of exercise per week?
- A – Achievable. Is it physically and humanely possible? Can you do it by yourself or do you need help?
- R – Realistic. Realistic is often where people struggle… Do you have everything you need to achieve your goal? Think in terms of resources, skills, knowledge, and most importantly time.
- T – Time-bound. Do you have a start date and an end date? Without a start date, nothing will happen, but with the wrong end date, it won’t happen too… The estimation of the time the goal will take to be completed is often a difficult task. Often people set an ideal time “shorter time”, which is rarely enough because there are always things that come and set you off track from your goal.
That is the SMART goal, but let me add two more elements that I think are crucial.
- I – Inner-driven. Does this goal really come from yourself, or is it an idea you borrowed from someone, a friend, or a societal ideal? While this is not really mentioned in the SMART goals, in my opinion, this is the most important element. If you set a goal that is not yours or is not congruent with your core values, you have very little chance to reach that goal unless you do some serious work to link it to your core values. Let me give you an example. If you have health and fitness as your top core values and you set a goal of losing weight (e.g. Lose 5 Kg by exercising 5 times a week), well… you will probably achieve your goal. However, if fitness and health are not your top core values, then you will struggle to achieve them unless you change your mindset…
This is not often mentioned, and most people assumed that when you set a goal, it is congruent with who you are and inner-driven, but most often it’s not…
- E – Ecological. Ecology is the science of the consequences of human actions. In this case, simply ask yourself, are these goals good for me, for my family, for my community, for my country, and for the planet? This gives a greater dimension to your goal and shows you the “bigger impact” which can act as another source of motivation for your to achieve this goal.
So there you go, from SMART to SMARTIE!
Review your new year’s resolutions and make sure they follow these simple rules for a good start.
Then, the rest is all up to you. Achieving your New Year’s resolution will take time, effort, energy, discipline, and persistence…
Finally, is your reason for this New Year’s resolution strong enough or compelling enough to get you to act?
In Nutshell:
Take a bit of time to reflect on your New Year’s resolution and check whether they adhere to SMARTIE. Most importantly, are your New Year’s resolutions inner driven and congruent with who you are, and aligned with your top core values? Do you have strong enough reasons to act on those New Year’s resolutions? If NOT, it’s time to work on your mindset before you get started…
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