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Jumping into a new year's resolution full of good intentions is common, and this time of year, you're probably full of reflection and ambition. But the hard reality is that most people don't even stick to their habits for 2 months, let alone 12.
If you're still just figuring out what you should be doing, check out a recent article on setting SMART goals so you don't fail your resolution this time. Today we'll discuss tips that will help you keep going with your progress when things start to get tricky.
Tip #1. Break Down Big Goals Into Simple Habits
Setting big goals that inspire you is important - that will drive and motivate you. But the other component is remembering to "chunk" those big goals into smaller, simple, habit-based steps. A smaller step is anything and everything that moves you toward the bigger goal.
If the big goal is to drop 20lbs in body fat, the smaller steps would include digging out your training gear, joining a gym or finding a coach, and compiling an upbeat training playlist that you love.
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Tip #2. Planning Workouts Around Your Schedule
If you want your resolution to work out to last the rest of your life, your workouts have got to fit into your lifestyle. All the demands of work and family responsibilities aren't going anywhere. This means planning around your schedule - rather than trying just to grab a workout when time permits, is going to be essential.
Having your sessions scheduled in your calendar so you can't be booked for something else and reserving that time for yourself before other demands creep into your day is a straightforward way to make it work.
Tip #3. Progress Tracking
Tracking your progress is a great way to stay focused and motivated on your goal but a lot of people make the mistake of only tracking scale weight. That's a great start, but the scale doesn't give the whole picture.
Consider adding tape measurements and progress photos for a complete overview of the progress you’ve made. That way, even if the scale doesn't show improvement, you can still appreciate the progress you’ve made in waist circumference, or you may notice getting leaner or adding muscle in a picture to keep your spirit up.
Tip #4. Schedule An Event For 3 Months After the New Year
This suggestion is for the boldest and those most committed to change. If you know you're 90 days away from an event where you would like to show up with confidence - looking and feeling your best - this can be a powerful motivator.
The event is up to you. Photoshoots can be a fantastic way to keep on top of your nutrition and training, but a party or vacation work just as well. Or maybe you wish to join a challenge for a charity that requires you to keep up with your training. Anything that will give you a strong “why”.
Tip #5. Find An Accountability Partner
Most people don't fall off the resolution bandwagon because they don't know what to do. They fall off because they don't have the accountability to stick with things when things get tough. Seeking out an accountability partner can hold you to what you said you were going to do.
You can ask a friend to join you for training sessions or seek professional support and guidance from your coach.
Tip #6. Identify Your Showstoppers and Why They Are Important
The main reason your bad habits persist is that you're getting something out of them. If you're looking to kick that bad habit in the new year, recognizing the reward you get for sticking to the lousy routine can help you find another way to replicate that benefit without the unhealthy behavior.
Suppose you are snacking mindlessly while you're working because it keeps you focused. You'd like to get rid of the snacking habit that sees you consume unnecessary extra calories. In that case, you can find a way to keep your focus sharp during work.
Other solutions could be listening to music that makes you feel super productive, including a 5-minute mini-workout or stretching every hour, or work on your sleep routine. Your cognitive skills are significantly affected by sleep deprivation, so ensure you get enough good quality rest. If you need something to replace the snacking itself, try chewing gum or drinking flavored water, tea, or black coffee.
Tip #7. Celebrate Every Win No Matter How Big or Small
If you only celebrate when you hit a massive milestone, you will only recognize a fraction of your achievements. Celebrating every win, every time you didn't hit snooze, every page you read, and every calorie you track - that's how progress is made.
One small, incremental step at a time.
Tip #8. Forget Perfection, Aim for Progress
Being a perfectionist is another way to procrastinate. By the time you're finished waiting for circumstances to be perfect, for every workout to be a personal best, or for every meal to have a perfectly balanced ratio of macros - you've missed a dozen opportunities where "good enough" would have been good enough.
Permit yourself to make imperfect progress, and you will earn a much faster journey towards your goals. Doing something every day that takes you closer to your desired result is much better than being perfect once or twice a week.
Takeaway
New Year's resolutions are fantastic. They're a positive focus and an opportunity to reset the values that matter to you. Taking time to think about meaningful goals and breaking them into manageable targets is key to making progress.
You will build momentum as you develop throughout the year. Giving yourself permission to make mistakes is a part of acquiring a new skill, so don't worry about getting it right as much as consistently getting it done. And remember to enjoy the process; you're developing as a person each time you set a resolution, so don't hold back.
Thank you so much for reading! If you found this information helpful and want to help the Treadaway Training blogcast grow, simply share this post with a friend. If you like what I have to say, join the Skinny-to-Jacked Society Facebook group or check out my YouTube channel. I will be back here Saturday with another body transformation topic. As always, God bless you AND your family and I'll see you Saturday.
