New Year’s Resolution: Let’s Make It Stick This Time!
It’s January 1st… You’re thinking, “This is my year!” (Last year was too, but this time, you really mean it!) I used to work at a gym, and we always joked that the first three weeks of January were the busiest—because that’s how long most New Year’s resolutions last. But don’t worry, this year, we’ve got a plan to make sure you stick with it.
Here are a few tips to make your resolution last longer than the first few weeks:
1) Consider the Stages of Change
Let’s say your New Year’s resolution is to run a 5K next summer because you want to get fitter. Here's how to break it down:
Pre-contemplation: You’re not thinking about it yet. Your goal is on the back burner (probably next to the chocolate and leftovers).
Contemplation: You know you should change, and now you're wondering how you’ll fit running into your life between Netflix and napping.
Preparation: You’re getting serious. You’ve found your running shoes, Googled "Couch to 5K," and you’ve even looked up some local running routes. Progress!
Action: You start running! You’re on that treadmill, lapping your previous self. Go you!
Maintenance: You've built some good habits, but now it’s about keeping it up. Day two: You’re sore, but instead of quitting, you take a rest day. You’ve got this!
2) Break Your Goal Down into Small Achievable Sub-Goals
Just jumping straight into running a 5K on January 2nd might not be the best idea. You could pull a muscle, and the next thing you know, you’re back to binge-watching your favourite shows in bed. Instead, start small. Run for 2 minutes, then 5, then 10, and so on. Celebrate every little victory along the way—those small wins are the secret to long-term success (and to not hating your new hobby).
3) Set SMART Goals
The SMART method helps you stay accountable and keeps your goals clear. Here’s how it works:
Specific: “I want to run a 5K next August without stopping.” Clear as day.
Measurable: Did you run the 5K? Yes or no?
Attainable: You’ll train three days a week using a 5K plan that’s designed for where you’re at. Don’t go trying to run a marathon on day one!
Relevant: This is about improving your fitness, which is what you want.
Time-Specific: You’ll train on Mondays, Wednesdays, and Fridays to get to that 5K in August.
Remember, it's all about being realistic. Aiming for a 5K in three weeks when you haven't run in years? Maybe not the best idea. But slow and steady? Absolutely. Looking to make a change in your own life - check out this template to help set SMART Goals with realistic steps and a plan for when things feel hard.This is your year! (Really!) If you need help setting realistic goals and making them happen, reach out to Viewpoint today. We’ll help you define your goals and take practical steps towards achieving them—without a 5K-induced injury!
Here’s to a happier, and more successful you in 2024!
Written by: Samantha Rintoul and Diana Gudim
