Millions of people, about half of all adults in North America, decide to start the New Year by making a resolution. Some of the more common resolutions for adults are to lose weight, quit smoking, or start exercising. So if you’re one of these individuals making a resolution to change a behavior this year, how do you set yourself up for success?
Consider your motivation. The behavior should be important and meaningful to you. So think about why it’s important for you to make this change and write it down. We’re more likely to be successful when changing a behavior if the new behavior is aligned with our personal values.
Set a very specific goal. Instead of aiming to “lose weight,” “start exercising,” or “become a better runner,” start by identifying a specific behavior you want to change or a particular outcome you want to achieve. For example, walking for 30 minutes five days a week, doing that yoga DVD twice a week, or shaving a minute off your 5k time.
Make it part of your routine. It takes a minimum of several weeks to create a new habit, or ritual, but if you make your behavior change part of your regular daily routine (as in, actually schedule your workouts during the week), you’re more likely to stick with it. Better yet, develop pre- and post-workout rituals too! These could be: drinking enough water before exercise, stretching or warming up, post-exercise stretching, and showering.
Surround yourself with social support. Exercisers are more likely to experience success and stick with exercise if they exercise with others (or at least one other person) or if they work with a fitness professional. So think about finding an exercise buddy, or joining a group exercise class.
Acknowledge that setbacks will happen. No one is perfect, so we will all have that day where simply getting out of bed is an accomplishment. Don’t beat yourself up about it. Rather, focus on your successes, and when setbacks do happen, try to learn from them. Did a lack of sleep result in not enough energy to work out the next day? A too-heavy lunch leave you feeling sluggish all afternoon? Learn from these setbacks so you’re better prepared and can avoid those setbacks in the future.
Focus on the positive. Stay positive by noticing the more immediate benefits of a specific behavior pattern. Meaning, pay attention to how much more energy you have after eating healthy for a few days, or notice how your mood improves after a good workout. Don’t just focus on the numbers (like weight, speed, distance, fitness test scores) because those take time to begin to see, so begin to pay attention to all of the other benefits – like mood, energy, reduced stress, improved form, or that sense of accomplishment. Focusing on all these other benefits will help you to stick with your behavior long-term and actually reach that goal!
So, what are you waiting for? Go get started!
References:
Anshel, M (2014). Applied health fitness psychology. Champaign IL: Human Kinetics.
Koestner, R. (2008). Reaching one’s personal goals: A motivational perspective focused on autonomy. Canadian Psychology, 49(1), 60-67.
Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58, 397–405.
Consider your motivation. The behavior should be important and meaningful to you. So think about why it’s important for you to make this change and write it down. We’re more likely to be successful when changing a behavior if the new behavior is aligned with our personal values.
Set a very specific goal. Instead of aiming to “lose weight,” “start exercising,” or “become a better runner,” start by identifying a specific behavior you want to change or a particular outcome you want to achieve. For example, walking for 30 minutes five days a week, doing that yoga DVD twice a week, or shaving a minute off your 5k time.
Make it part of your routine. It takes a minimum of several weeks to create a new habit, or ritual, but if you make your behavior change part of your regular daily routine (as in, actually schedule your workouts during the week), you’re more likely to stick with it. Better yet, develop pre- and post-workout rituals too! These could be: drinking enough water before exercise, stretching or warming up, post-exercise stretching, and showering.
Surround yourself with social support. Exercisers are more likely to experience success and stick with exercise if they exercise with others (or at least one other person) or if they work with a fitness professional. So think about finding an exercise buddy, or joining a group exercise class.
Acknowledge that setbacks will happen. No one is perfect, so we will all have that day where simply getting out of bed is an accomplishment. Don’t beat yourself up about it. Rather, focus on your successes, and when setbacks do happen, try to learn from them. Did a lack of sleep result in not enough energy to work out the next day? A too-heavy lunch leave you feeling sluggish all afternoon? Learn from these setbacks so you’re better prepared and can avoid those setbacks in the future.
Focus on the positive. Stay positive by noticing the more immediate benefits of a specific behavior pattern. Meaning, pay attention to how much more energy you have after eating healthy for a few days, or notice how your mood improves after a good workout. Don’t just focus on the numbers (like weight, speed, distance, fitness test scores) because those take time to begin to see, so begin to pay attention to all of the other benefits – like mood, energy, reduced stress, improved form, or that sense of accomplishment. Focusing on all these other benefits will help you to stick with your behavior long-term and actually reach that goal!
So, what are you waiting for? Go get started!
References:
Anshel, M (2014). Applied health fitness psychology. Champaign IL: Human Kinetics.
Koestner, R. (2008). Reaching one’s personal goals: A motivational perspective focused on autonomy. Canadian Psychology, 49(1), 60-67.
Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58, 397–405.
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