It' February, which means we have been working at our New Year' resolutions for a whole month. While many of us have probably stumbled at least a couple of times, it' a great time to take a step back and analyze your initial goals in order to be successful. We asked Coach Kevin how he sticks to his resolutions, and he said, "Remember the ‚ÄòWhy.' It' easy to lose motivation if you focus on the end goal. Remember why the resolution was important and still is. Enjoy the journey and celebrate the small victories." According to Nielsen, the top two resolutions for 2016 include exercising more and making healthy food choices. Yet, no matter what your goals are, there are ways to stay on track and not give up as the year progresses.
- Ask yourself: is this obtainable? When you tell yourself you're going to lose 20 pounds, it can seem daunting. Instead, set a timeline. Want to lose the weight in time for your friend' wedding in August? Break up what it would take each week to reach your goal. If you are looking to lose weight, studies show that sticking to a plan of losing 1-2 pounds per week means success in the long term versus losing more weight in a shorter time frame.
- Don't beat yourself up. It' possible that you've already slipped up. Instead of throwing in the towel, take a minute to remember all the good things you did leading up to your mistake. Did you have a fast food meal? Count the number of healthy meals you ate at home leading up to it. Did you not exercise because you didn't have the time? Schedule an extra workout that week or replace it with another healthy activity.
- Use the buddy system. Find a friend who shares the same goal as you and check in with him or her weekly. Check-ins can be easy as a quick text or setting aside time to get coffee, but talking with someone can help overcome the challenges.
- Get visual. Print out a picture of your dream vacation destination and post it on your refrigerator (and keep it in your wallet with your credit card). This will remind you what you're saving up for. Take it even a step further and envision yourself there. You'll be able to see it clearly every time you want to make a choice that could stop you from reaching your goal.
- Take time to reflect. If you haven't, make sure to write down your resolutions and keep a journal. Did you make a poor decision? Think about what happened leading up to it. Were you stressed? Did you feel rushed? By pinpointing your triggers, you'll know how to be prepared for any breakdowns in willpower. For instance, keeping healthy snacks within reach will curb any impulse food choices and save you from regret. Also take the time to weigh the pros and cons every time you catch yourself wanting to break your resolution. This saves you from making a regretful decision, and if you do backslide a tiny bit (we all do , we're human), at least you'll know that you really thought it through first.
- Reward yourself. Did you make it through a whole week without eating out? Celebrate by going to coffee with a friend. If you ran 10 miles for the first time, treat yourself with new exercise gear. By rewarding yourself in small ways along the way, you'll be more likely to stick to your goals.