Many of us decide to change our lifestyle every New Year. This inkling to change your lifestyle often involves developing healthier habits such as eating cleaner or starting an exercise program.
We begin the process each year with great motivation and determination, only to abandon it in a matter of weeks. In fact, 10,8 percent of gym memberships are sold in January, and then they fall to close to the average for the year when February comes around (Poon 2019).
It is not clear why this trend exists, but human behavior science says that it is because old habits die fast and new ones are hard to form. For habit formation to be successful (such as starting and maintaining an exercise routine), the habits must be small, sustainable and automatic (Gardner, et. al.,2012). Motivation can be the first step in forming a new habit, but discipline is required to keep it going.
How to plan your goals
After the holidays, many clients come to me with a weight loss goal. One common goal is to lose 50 pounds before the end of the calendar year, exercise regularly, get more sleep or eat healthily.
These goals, while well-intentioned (focused on improving your health), are not good because they’re not specific, measurable and attainable. They are also not relevant, timely or process-oriented. A goal such as wanting to sleep more, exercise more or eat healthier is extremely vague.
Ask yourself what you will do to achieve your desired result (Epton et. al., 2017). A goal to lose 50 pounds by the end the year is also outcome-oriented. What process will you follow to achieve this outcome?
Goal Setting 101
Here is an example of how to set S.M.A.R.T. goals.
Exercise more is my New Year’s health.
What is my specific goal?
This statement is not specific. Modify this statement instead to describe the process. You may want to set a more specific goal, such as exercising five times per week.
What is my goal?
What does it mean to exercise five times a week? What is the time you plan to spend exercising each week? Does your goal require you to do two hours in the gym, or can a five minute walk suffice? This goal can be made more measurable if you change it to “I will work out for 60 minutes, five days per week.”
Is my goal attainable?
The American College of Sports Medicine recommends adults commit to 300 minutes of physical activity five days a week. However, this may be too ambitious for those who are just starting an exercise program.
Ask yourself if the goal is realistic and attainable. It may be more realistic to exercise moderately for 60 minutes, three times per week.
What is the relevance of my goal?
Exercise is hard work, and it must become a habit in order to reap its benefits. Do you like to exercise outdoors, or in a gym? You want to exercise with socialization. What is the amount of exercise you need or want? You could set a more realistic goal by committing to three 60-minute fitness classes with your friends per week.
What is the time limit for my goal?
It takes time to change your behavior. It may take as long as 46 to 488, days, to form lasting habits.
Consistency is key to achieving the desired results. You can add a time limit to your goal by committing to three 60-minute fitness classes per week for six months with friends. After six months, this goal may not be as difficult to achieve.
Instead of just setting the goal of exercising more, you could set a “Smarter” (S.M.A.R.T.) goal such as: “My New Years resolution is to attend 3 60-minute fitness classes each week with my friends over a six-month period.”
Top Excuses
I don’t think I have enough time to do everything!
The most common excuse heard by health is this one. Due to their busy work and family lives, many people find it difficult to fit in exercise. The main problem is how fitness is perceived. Instagram and TikTok posts from fitness enthusiasts that spend hours at the gym every day are very appealing.
Instead of focusing on motivation, focus on developing discipline. The key to building a new habit is to set realistic goals and stick to them, no matter what emotions you may be experiencing or any obstacles that come your way.
How to Hold Yourself Accountable: Tips and Tricks
Set a S.M.A.R.T. goal you can realistically reach and update it periodically as you develop new habits. Before advancing in your goals, ensure that you can easily maintain these habits.
Invest in an activity tracker that will help you keep track of your progress and data. You can stay motivated by looking back at where you began, especially when your progress seems to be stagnant. These trackers also help measure extra activity during the day, which may not be dedicated to exercise (e.g., chores and gardening, or increased step counts). ).
Stick to your schedule no matter how you feel. We may not feel like going to the dentist or working, but we still do it because it keeps us healthy.
Motivation is not reliable. Instead, rely on discipline to motivate you. Motivating yourself is not enough, but discipline will help you maintain your habits.
Consider hiring a coach or finding fitness buddies who share your goals.
SUMMARY
A New Year’s Resolution to start an exercise program can improve your health, longevity and functionality. Consistency is the key to reaping exercise’s benefits.
You can achieve success in 2019 by setting attainable goals, eliminating excuses, using discipline and asking others for help.
