Making Realistic And Rewarding Resolutions

Every year, millions of people make New Year's resolutions. They vow to eat healthier, exercise more, learn a new language or finally write that book. But by February, many of these resolutions have fallen by the wayside. The initial burst of enthusiasm fades, replaced by the realities of daily life. So, what's the secret to sticking to your resolutions and actually achieving your goals?

Franciscan Physician Network’s Kumari Singh, MD, shares tips on how to set achievable and rewarding New Year's resolutions to increase your chances of success.

Small Steps, Big Wins

“It's important to start small, do things that you think could be achievable to you,” said Dr. Singh, a board-certified family medicine physician in Michigan City. “Little things like maybe not eating out more than once a week. Just trying to eat more at home. You'll save money. We print off our recipes and put them in a binder and so that kind of helps as well. That's one thing you can do, and it'll make you eat healthier foods.”

This small change is more manageable and can lead to healthier eating habits in the long run.

“If you can do that one thing, then that'll motivate you to be able to achieve other goals,” she said.

Here are some tips for setting achievable goals:

Focus on small, specific goals

Instead of resolving to "get healthy," aim to "go for a 15-minute walk three times a week" or "pack my lunch three days a week." Specific goals are easier to track and hold yourself accountable to.

Break down large goals into smaller steps

If you want to run a marathon, start by setting a goal to run a 5K. Then, gradually increase your walking or running distance over time. This will help you avoid feeling overwhelmed and make the process more enjoyable.

Be honest with yourself about your current habits

Don't set a goal to exercise every day if you haven't exercised regularly in the past. Start with a more achievable goal, like moving two or three times a week, and gradually increase the frequency as you build your fitness level.

The Power of Positive Psychology: Building Habits

Dr. Singh highlights the importance of building habits. It takes about 21 days to form a new habit, so consistency is key.

“A lot of people love resolutions, and some people are just in that mindset that they may fail anyway, but it really just takes 21 days to form a good habit,” she said. “So if you just can keep up a good habit for 21 days, then you may set yourself up for a better outcome for the rest of the year.”

Even small changes, like sticking to a consistent bedtime routine, can have a big impact on your overall health and well-being.

Here are some tips for building habits:

Set reminders

Use your phone or a calendar to remind yourself of your goals. There are also many habit tracker apps available that can send you notifications and help you track your progress.

Track your progress

Seeing your progress can be a powerful motivator. There are many apps and habit trackers available to help you do this. You can also use a simple journal to track your workouts, healthy meals eaten, or pages written.

“It just reminds you of things that are good and things that you've done and to congratulate yourself on the small feats that you've made.”

Rethink your thinking

“Stop some of those intrusive thoughts that make you feel like you haven't gotten to where you want to be,” Dr. Singh said. “Just rewording and rephrasing your thinking helps. Sometimes a mantra can help people. It's important to live in the present and take a moment to just step back and appreciate the little things that you've done, or just little things that, you know, have come to achieve and overcome.”

Don't beat yourself up if you slip up

Everyone has setbacks. The important thing is to get back on track as soon as possible. There will be days when you don't feel like going for a walk or sticking to your meal plan. Forgive yourself, and recommit to your goals the next day.

“It's so easy to pick at our flaws and insecurities, especially when something doesn't go as planned,” Dr. Singh said, “but it's important to tell yourself that, yes, you can do this and you got this, and that you have the potential, and you usually have to trust the process and believe that you can get there.”

Overcoming Barriers

Honestly, we'll fail plenty of times before we reach our goal, but it's important to feel resilient in your efforts, that's part of the process,” Dr. Singh said. “It's bound to happen. Some days you may not get that exercise or you may end up ordering pizza, but it's all part of the process. So, resilience is so key in getting back on track and tenaciousness and just getting back into it.”

Planning how you might overcome barriers is key, she said.

“Being proactive is so important. It's so important to plan for things, just even little plans,” she said. “If you give yourself one task to do that day, just make sure you get that one task done. You may have a list of things that you want to do as well. And if you get more things done, that's great. But just having maybe one thing, one goal that you want to achieve that day. And if you can get to that goal, then it'll make you possibly want to do other things on your list.”

Some examples:

Exercise

“Exercise is one that I know is very, very popular. Sometimes the goals we set can be really big and hard to achieve, like ‘I'm going to work out, five days a week, and I'm going to do 30-minute workouts and just get very muscular.’ And I think that it's okay to like set big goals because sometimes you're like, ‘I'm going to do it five days,’ but you can hit it three or even four days.

“But I'm the opposite. I'm like, if I can just do 10 or 15 minutes before work, I'm like, that is good. And then, if anybody wants anything from me for the rest of the day, at least I've done this one thing for myself. And so, you just feel more calm for the rest of the day, and you're able to, I would say, just deal with the rest of the stresses throughout the day.

“I think one of the reasons why we fall through on that one is that people are not always consistent with their bedtime and you feel like if you haven't slept enough, you know, maybe you should sleep in so that you're at least rested for work.”

Sleep

“One of the barriers to a good bedtime is having like a wind-down time before bed,” Dr. Singh said. “So, maybe just like an hour before bed or you can hang out with your spouse and spend more time with just wind-down activities like reading. So, set yourself up for like an hour before you actually want to sleep to just wind down, and sort of do more boring, calming activities.”

Staying Motivated And Celebrating Success

Staying motivated throughout the year can be challenging. Dr. Singh suggests using positive affirmations and self-compassion to stay on track. Here are some tips for staying motivated:

Find an accountability partner

Having someone to support you and celebrate your successes can make a big difference. This could be a friend, family member, or even an online community focused on similar goals.

Reward yourself for reaching milestones

This will help you stay motivated and see the progress you're making. The rewards don't have to be extravagant. A relaxing bath, a new book, or a night out with friends can all be great motivators.

Focus on the positive changes you've made

Take time to celebrate your successes, no matter how small. Did you walk for 15 minutes three times this week? Great job! Did you manage to pack your lunch two days this week? That's a win! Celebrating your accomplishments will help you stay motivated and on track.

Practice self-compassion

Dr. Singh emphasizes the importance of self-compassion. We are often our own harshest critics. Instead of beating yourself up for setbacks, talk to yourself like you would talk to a friend. Acknowledge the challenges, but also focus on your progress and your strengths.

From Resolution To Routine

New Year's resolutions don't have to be all or nothing. By setting realistic goals, focusing on building habits, and being kind to yourself, you can increase your chances of success. Remember, your resolutions should be about about making small, positive changes that will lead to a healthier and happier you in the long run.