2019 is finally here, and if you’re anything like me, you have a long list of New Year’s resolutions!
Every year I start off by writing down what I want to achieve. Once I fine-tune them, I put the list somewhere where I will frequently see it, usually in a journal or day planner. Having the list somewhere visible allows me to keep them in mind throughout the year. Where will you put your list so that it is easy to see, everyday?
Setting Smart Goals
I start off the process by jotting down my intentions. This year I am planning to prioritize self-care while I finish my Bachelor of Social Work degree. Last semester, my self-care (regular exercise and healthy eating) took a back seat to my schoolwork. This approach didn’t work for me. and I became tired and run down – I definitely wasn’t performing at my best. I have realized that prioritizing self-care will be very important moving forward, as I won’t have a break leading into my final semester in the spring. Keeping a healthy focus by setting some clear goals around fitness and diet will help me cope with the heavy workload and high expectations.
After I write down my intentions, my next step is to turn them into SMART goals. By using a Specific, Meaningful, Adaptive, Realistic and Time-framed approach, I ensure my goals are clear and achievable. For more information on creating SMART goals, check out this SMART goals worksheet. After I have created my specific goals, I will prioritize which are the most important to start with. In the past, I have found that trying to work on too many goals at once can be pretty overwhelming and can end up making me feel less motivated in the long term. My more recent approach has been to start small. Focusing on just one of my goals at the start has allowed me to be more successful.
This year I will be starting off by focusing on scheduling more time for self-care. For me, this means going to the gym regularly, cooking healthy meals, meditating, and getting enough sleep. If I were to start working on all my goals today, I would easily become overwhelmed and would probably end up giving up on all my New Years resolutions! I find that an all-or-nothing mindset doesn’t work well for me. It’s much easier for me to start small and add more when I know I can handle it. So, my first SMART goal is that I will book myself into a minimum of three one-hour classes each week at my local gym so I can run, ride the exercise bike, row, and connect with my friends, which will help keep my stress under control.
In addition to developing SMART goals, I believe one of the best tools you can use to accomplish your New Year’s resolutions is yourself. When you think about it, you know yourself the best! You know what has worked for you in the past, and you can probably even name things that haven’t worked. This can actually be a great starting point. If you already know what doesn’t work, you can start to come up with new creative solutions that will work.
Uncover Your Strengths
I ask myself these questions when I am trying to figure out how I can use my own strengths to achieve my goals. How would you respond to these same questions?
- Reflect on your past accomplishments. How did you achieve these goals?
- What was easy? What was harder to do?
- How did overcoming past challenges make you stronger?
- What skills and resources did you use to overcome the challenges and help accomplish your goals?
- What would your friends and/or family members say are your best qualities?
Reflecting on your strengths and your past successes can be really helpful when working towards your future goals.
Maintaining motivation has always been tricky for me when it comes to my New Year’s resolutions. One year can be a long time to stay motivated. Understanding that motivation can be difficult is helpful! Here is what I have learned along the way:
The most important thing is that everyone is motivated in different ways. For example, one of my past resolutions had been to go to the gym at least 4 times a week. I am a person who is typically more externally motivated. In other words, I realize that I need external pressures to hold myself accountable. So, in order to achieve this goal, I ended up joining a group fitness class. That way I couldn’t just show up to the gym, run on the treadmill for 10 minutes and then pack it in without doing much to really enhance my overall fitness. I have made connections in the group class, can participate in group activities and challenges, and we can cheer each other on. I must also book my classes ahead of time to ensure I get a spot. And I am unable to cancel my classes (within eight hours) without an additional charge. All of these steps encourage me to plan ahead, show up, and work towards my fitness goals.
Visualization is also a good technique that can help you to picture your path to success. Take time to think about how you will approach a goal, the steps you will need to complete, and then imagine yourself achieving the goal. Imagine how it will feel, what success looks like, and how good that success will be!
Be Kind to Yourself
After listing my goals, I try to be mindful of two things: “Be kind to yourself” and “Take care of yourself”. Above all else, these are the two most important intentions for me and they take priority over everything else. Realistically I know I am going to make mistakes. I am going to get off track, and I am probably going to struggle. I have learned to accept that this is okay. In fact, it’s more than okay! Being kind and forgiving to myself throughout the process will only set me up to be even more successful.