We are now past the critical window for setting and starting New Year’s resolutions. Where are you with yours? Did you make any? Is it already a struggle?
The way we all talk about it, you might be surprised to learn that only 40-45% make resolutions each New Year. And as you might expect, getting fit and losing weight are right up there at the top of the list. Fewer than 50%, though, are still working on their resolutions six months later, and a full 90% ultimately fail.1 We all know what happens – life gets in the way, inertia takes over, and your exercise program is no more.
Why is that? Abstraction, size, and lack of support tend to bring us to failure. In other words, many of us bite off more than we can chew. Adopting a once-a-year, do-or-die attitude also sets us up for defeat. The more you can focus your goals, the better. Make them small, measurable, and achievable.
But first, you should start by asking yourself the right questions. Do you prefer to work out alone or with friends? Is competition with others your best motivator, or do you work harder with personal challenges and benchmarks? Do you need a class or a trainer to stay motivated and focused? Are you doing what you enjoy? Every January 2 there are new runners out on the road. Do you love running? If you don’t love it, chunk it.
Ultimately, success comes down to priorities – having them and knowing what yours are. Christine Springer, a PT at Sports Center Physical Therapy here in Austin, recently asked me what I was willing to do to get rid of my long-term hip pain. I enthusiastically replied, “Anything.” And I believed it. I am desperate. But you see where this is going. Would I take a break from ballet classes? Oh. Well, no. But I am willing to stop running, to modify in class, and to change how I stretch. Be honest with what you are willing to do and build from there.
Start small. Set a goal you can reach. Write it down, read it often, and modify it as needed. Most authorities would tell you to set a timeline; that may work for you but don’t feel tied to it. Aim for consistency and give yourself the latitude to achieve your goal in the timeframe you need rather than a hard, arbitrary date. And then commit to that one change in your life with no exceptions.
Finally, rethink failure. The most important factor is re-starting. Do you jump back in or do you just give up, considering it a wash? Adjust your thinking and meet yourself where you are right now. If you can’t do an hour, do 15 minutes. If you are running late to class, don’t skip; some class is better than none. Listen to your body and give yourself a break – a rest day as well as a break from negative mental chatter about your body. Slippage gives you perspective; it’s the long-term path that makes a difference, not one pause on the bench.
Look at each day as a choice, an opportunity to take a small step towards change. Remember how you feel when you follow through on a goal and get out there. Set yourself up for success.
—Tiffany, Reform Instructor
1. http://proactivechange.com/resolutions/statistics.htm
http://en.wikipedia.org/wiki/New_Year’s_resolution
http://www.psychologytoday.com/blog/wired-success/201012/why-new-years-resolutions-fail