According to the Cambridge Dictionaries Online, a New Year's resolution is defined as, "a promise that you make to yourself to start doing something good or stop doing something bad on the first day of the year". Ummm... Well, that's pretty freaken vague.
I say screw resolutions and call them what they really are: GOALS! Dictionary.com defines a goal as "the result or achievement towards which effort is directed". Still a little vague but luckily there has been a lot of research that has gone into goals and goal setting in general. In the context of New Year's goals aimed at improving oneself, the best way to categorize them is to split them into small, bite-sized chunks, making sure that each mini-goal is a S.M.A.R.T one!
Let's say your goal is to lose weight (a very, VERY common New Year's resolution). Start by making this a S.M.A.R.T. goal.
S.M.A.R.T. goals
S = Specific
How much weight do you want to lose? Let's say 20 lbs.
M = Measurable
How are you going to measure this goal? With our example, this one is pretty easy to measure! Let's assume you'll weigh yourself every week and keep track of your weight loss.
A = Attainable
In other words, do you actually have a spare 20 lbs to lose? If you're already at a healthy weight but unhappy with your physique, perhaps your goal could be to alter your body composition.
R = Realistic
Are you realistically willing to work towards this goal? Is your goal challenging enough that you're motivated to work towards it, or is it so easy that you will keep putting it off for later? This is only up to the goal-setter to decide.
T = Timely
Basically, do you have a deadline? In the case of general New Year's goals, deadlines tend to fall by the end of the year, which is plenty of time :)
Now that you have a S.M.A.R.T. goal set, how are you going to go about achieving it? A plan of attack is always necessary. Waking up on the first day of the year and telling yourself, "I'm going to lose 20 lbs this year!" is great, but how will this happen?
Divid your goal into mini ones! Take your 20 lb weight loss and start by focusing on the first 5 lbs. Go through your S.M.A.R.T. steps again. This time, your goal will be your plan of attack. So, for example, under the specific category, you would describe the exact changes you will make to your lifestyle (i.e., adding 2 extra servings of vegetables in place of your usual 3:00 pm cookie, taking a 30 minute power walk every Monday, Wednesday, Tuesday, attending fitness classes twice a week, and so on). Again, be sure that the these mini goals are measurable, attainable, realistic, and timely.
By organizing a plan of attack, and setting S.M.A.R.T. goals, you will actually achieve your New Year's resolutions and continue your journey to self improvement!
If your goal is to improve your fitness level, and you live in the greater Vancouver area, be sure to check out my 12-week Body Evolution classes starting January 7th. Click here to find out more.
Happy New Year everyone!
