01/04/2024
5 tips for sticking with your new year resolutions:
1. Small goals > large goals.
Goals should be attainable within a given period. Goals are relative and vary from person to person. If you set a lofty goal that you will likely be unable to achieve in ~6 months, then you are less likely to stick with that goal. I recommend setting small goals that lead to larger goals in the long term. If you want to lose 50 lbs, start with
5-10lb increments first.
2. Stack new habits with old habits.
James Clear writes about "habit stacking" in his book
Atomic Habits. It's the pairing of a new habit with an old habit. For example, if you want to drink more water, you might consider pairing a tall glass of water with your morning coffee.
3. Include goals with immediate results.
You want a few of your goals to have results or rewards you can attain fairly quickly. If your goal is to exercise more in 2024, find workouts you enjoy and that bring a sense of "reward." Maybe those are group glasses or working out with a personal trainer who pushes you and gives you positive affirmations.
4. Track your progress.
Progress tracking is an important step in sticking to and maintaining your new goals/habits. If your resolution is weight loss, keep a daily journal or graph of your body weight, track progress pictures of yourself, or measure your body composition. Tracking progress is a form of self-regulation- which has been shown as a strong predictor of long-term success when it comes to weight loss.
5. Celebrate your success.
Say you lost 5 lbs and that was a small, immediate result. Celebrate this! Post to social media, or reward yourself with something that does not hurt your health. A small treat like a cookie as a reward is ok. This won't stall your progress and will help your mental well-being.
However, be mindful that rewarding yourself with treats consistently can become an issue if you have a hard time practicing dietary restraint.
