Most people make New Year’s resolutions in January, but it’s often difficult to stick to them. How can you ensure that this year you actually follow through with your resolutions? The answer lies in achievable, motivating, and positive steps that you can take one at a time. In this article, I’ll provide you with practical tips that will help you turn your resolutions into concrete action, focusing on what works. Let’s take that first step together!
1. Set achievable goals: start with small steps
Instead of setting big, vague goals like “I want to lose weight” or “I want to live healthier,” it’s more effective to make micro-changes. These are small, achievable steps that you can easily integrate into your daily routine.
Choose 3 to 4 micro-changes that you can implement weekly. Once you’ve integrated these changes into your routine and they become part of your daily life, you can take the next step and implement 3 to 4 more micro-changes. For example:
- Walk for 10 minutes every day, perhaps after lunch.
- Drink 1 glass of water every morning before breakfast.
- Do 5 minutes of stretching every morning.
- Add a new accessory each day, like a statement necklace, or experiment with a new color.
These small changes will help you break down your larger goal into achievable steps. Once you’ve gotten used to these changes, you can continue to expand and integrate them into your life.
2. Formulate motivating goals
It’s important that your goals truly resonate with who you are and what you want to achieve. Formulate them positively! Instead of saying, “I want to lose 10 kilos,” rephrase it as “I want to feel fitter and more energetic.” Positive goals help you shift your mindset towards success, while negative goals, like “losing weight,” often bring feelings of inadequacy.
Ask yourself:
- Why do I want to achieve this?
- What makes this goal exciting for me?
- What will the end result bring me? More energy, confidence, or a healthier body?
Ask yourself what truly drives you to achieve this goal. When you understand why a goal is important to you, you’ll feel more motivated to pursue it. This helps you not just stick with it, but to truly go for it!
3. Recognize unwanted behavior and adjust it
It’s crucial to know which behavior stands in the way of your goal. If, for example, you want to stop snacking, it’s important to recognize when and why you’re tempted to snack. Do you recognize these moments? Maybe it’s around 4:00 PM, when your energy dips. This is the moment to have an alternative plan ready.
Start with something simple, like replacing an unhealthy snack with a piece of fruit or a handful of nuts. It doesn’t need to be difficult right away. Gradually build it up and add more healthy choices.
Reward yourself for progress! The wise choice is often not the easiest in the short term, but you’ll notice that you feel much better in the long run. Set a reward when you’ve, for example, made healthy choices for a week, such as a relaxing activity or a moment of rest.
4. Set Implementation Intentions
One of the best ways to make your resolutions a reality is by creating concrete action plans, also known as implementation intentions. This means clearly outlining what you’re going to do, when, and how.
For example:
- If I crave something sweet at 4:00 PM, I’ll drink a glass of water and choose a healthy snack.
- If I forget to walk for 10 minutes in the morning, I’ll set my phone to silent for an extra walk after work.
- If I wear the same outfit again and want more variation, I combine it with another item from my wardrobe or add a different layer, so my look feels slightly different.
Set them up right away, to prevent setbacks. By thinking ahead about possible obstacles and planning alternatives, you increase your chances of staying on track. This helps you take immediate action when you encounter a challenge.
5. Create a SMART action plan
Once you’ve redefined your goal, create a SMART action plan (Specific, Measurable, Acceptable, Realistic, Time-bound). Set up a daily or weekly routine for yourself and track your progress. This not only helps you stay focused, but also gives you a sense of satisfaction when you complete each step.
An example: If you want to boost your self-confidence with a refreshed clothing style, set the goal of trying one new outfit each week that enhances your confidence.
6. Your next step
Now it’s time to take action. The biggest trap is waiting for the perfect moment, but the reality is, the perfect time might never come. Start today with a micro-change that you can immediately implement. Take a small step, and let the momentum carry you forward. Remember, every small step brings you closer to achieving your goal. The key is to start today. Take the first step and see how your momentum builds!
Are you ready to make your goals a reality this year?
Let me help you make your goals concrete. Send me a message and let me know which micro-change you’ll implement today. Together, we can work towards achieving your resolutions, step by step!