We made it! As the sun sets on 2022, we find ourselves reflecting on what our New Year’s Resolution will be. And, let’s be honest, how long we will manage to stick to it. New Year’s resolutions are usually either forgotten or abandoned by February. We all say, “New year, new me” and eventually revert to our same habits because the changes we make are oftentimes a drastic change. What about those of us that want to truly make a change in our lives that we can stick to? What should we do? Are goals even worth setting? What if I try REALLY hard? New Year’s resolutions can work! But you have to make them work for you.
Getting Started
So how would you make a New Year’s resolution work for you? Let’s assume we’ve all made the resolution to “lose weight” at one point or another. Let’s think about that. “Lose weight.” That’s a pretty vague goal. How much weight? Over what timeline? We cannot lose 10 pounds in two days. That would be incredibly unhealthy, not to mention unsustainable. The unrealistic expectations and not seeing results quickly enough is the main reason many people give up on their goals by as soon as February. How do we go about losing weight? Ultimately, it comes down to energy balance. Calories in versus calories out. So, in order to successfully lose weight, we have to find ways to reduce calories, increase movement or activity, or some combination of both. What if your New Year’s resolution is off the beaten path? Something that is just for you? For example, being a better friend, more attentive spouse, a more engaged parent, or making a commitment to take care of your mental health. Take the time to think outside the box. All of your goals are achievable, it is merely a matter of prioritizing them and setting up habits that can help achieve those goals.
Weight Loss Goals
If you have decided to lose weight for your New Year’s Resolution, we recommend taking incremental steps toward that goal. Many seasoned weightlifters will know better than to just jump into a workout with maximum weights without first working up to that weight with warmups. Using that same philosophy, starting a highly restrictive and tough diet without first working into it would be very unwise. 71% of Americans gained weight over the course of the pandemic (RunRepeat, 2021). Weight loss is a great goal. And we could all benefit from a little weight loss. It is always important to remember that even if we deviate from our diet and go a little crazy with our indulgences, we must remember that one bad day of eating is not going to undo all the progress we’ve worked toward. The best practice for a cheat meal (or day) is to simply get back onto your diet program and stay the course. Adding more daily steps into your day after a “bad diet day” should also be enough to help kickstart more positive weight loss progress. Small efforts add up over time, and we have to remember to take a step back and take a look at the bigger picture. There is no need to panic. Try to be one of the few people who manage to stick to their diets for long enough to actually lose the weight you promised yourself you’d lose! There are so many resources online for weight loss and diet tips just waiting to be discovered. Do some research, and find a plan that works for you and your lifestyle.
Go Easy On Yourself
Human nature is such that we are lazy creatures. It has to do with energy conservation. Did you know that EVERY single mammal on planet Earth takes regular naps in the middle of the day? Every mammal; besides caffeinated on-the-clock humans. We must learn to be gentle with ourselves. We get tired. And that is okay. When you’re tired, you’re far less motivated to do anything. Understand that and allow yourself to rest. Enjoy a nap in the afternoon. Our lives can be highly demanding, not only of our time, but of our attention and energy. Think of a long drive. Though not physically demanding or strenuous, hours on the road can wipe us out. By the time we’ve reached our destination, we may be ready to curl up and sleep for a few hours. Rest is one of the healthiest things you can do for your body when you’re not doing anything. In fact, most body fat is burned in our sleep. We tend to think that we burn fat when we jog or exercise, and that may be true to an extent, but our bodies burn up much more fat while we are sleeping. Sleep is healthy. Don’t let society or employers trick you into thinking that sleep is somehow lazy.
Thinking Outside The Box
For those of you who might take a slightly different route with your New Year’s Resolution and instead make an interpersonal goal, you might be in luck. Those promises might be easier to keep to yourself than a drastic lifestyle change. Being a better friend is much easier to stick to than setting unrealistic exercise goals. And much less painful. Being a better friend can mean whatever you decide it means. If it means you say ‘yes’ to more invitations, show up to more birthday events, or even just call or text your closest friends more frequently, then start doing that and be the friend you want to be. Or the parent you want to be. Or the loving spouse or partner you have always wanted to be. Everybody eats and appreciates food. Try cooking more. Your friends and family will be happy and grateful for you. Don’t overthink these things. Just make sure to make consistent effort to your interpersonal goals. Sit down and find out what kinds of behavioral changes, big or small, that you can CONSISTENTLY keep up and make sure to keep that list handy!
Boundary Setting
Do you already exercise regularly, work long hard hours, and still manage to make an appearance at every invitation you receive? Go you! People around you must think you’re a superhuman. What if that is slowly chipping away at your energy and focus? How’s your self-care? Perhaps your New Year’s Resolution is to set boundaries for yourself and allow yourself some more peace and quiet? It’s okay to make time for yourself. The people around you will completely understand if you need to set a few small boundaries. It is okay to slow down and process our lives. Soak it all in! There is nothing wrong with a relaxing and quiet night in. Making a concerted effort to stick to your newly set boundaries will be a beneficial addition to a busy and hectic life. Not all New Year’s Resolutions have to be about taking on more in our lives. Set a few boundaries, do a little self-care, slow down to process everything happening in your life. You will absolutely love it.
In short, set realistic goals for yourself this New Year’s. The beginning of a New Year is a great marker that we can use to sort of mark milestones in our lives. We can use it to reflect on what has happened in our lives, and as a way to dream about the future and take steps to change it in positive ways. To quote stoic philosopher, George Eliot, “It’s never too late to be what you might have been.” Success is the sum of small efforts repeated day in and day out. Take pleasure in the process. Like many things in life; it’s about the journey, not the destination. Please feel free to comment your New Year’s Resolutions down below. Share your creative new goals with us. We would love to see them!
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