The February Reality Check: Reevaluating New Year's Resolutions
It’s that dreaded time of year… February. Where I live it’s cold, hello sweaters and sweatpants. The holiday letdown is over, and so is January. Are you one of the 37% who made a New Year's Resolution? Or maybe thought about one? Of that 37%, half of that said their physical health, eating right losing weight, and getting back on track were important and, only 9% of people kept those resolutions.
Understanding the Foundation of Successful Resolutions
Maybe this year is the year that you find your foundation, create your base, and get some good habits and routines to support that goal or resolution.
Each month for the next 4 months, and one bonus blog in February, I’ll break down small changes to give you a base to support a bigger goal. Next blog, changing, automating, and, habit stacking to create better routines.
Soooo…how is your New Year's Resolution going? Or if not resolutions, goals?
The 9% Success Rate: Learning from the Minority
Suppose you’re one of the 9% that made and kept those resolutions, whooo! And if you’re not, does that mean you failed? And if this isn’t the first time, does that mean you’re doomed?
What if I told you, it wasn’t your fault? Well, maybe some but not all of your fault. Resolutions, goals, whatever you call them are hard. In some cases, they are major life changes. Life changes that require a good solid foundation, scaffolding, and lots of bracing. Think of it like a pyramid: that goal is the very tip top of it. That’s a long way up there without any help. Here are a few foundations to start with.
Setting Realistic Goals: Aligning with Your Lifestyle
First, a few things to consider. Goals that don’t align with your beliefs and lifestyle aren’t realistic, or reasonable, and aren’t going to stick. Are you making realistic goals? How much time do you have to commit? Do you Have a good foundation, exercise that you enjoy, and a plan on how to start? How will you reach those goals? All of these things weigh in on your goal and what's reasonable and reachable.
What, when, and where are important questions to ask yourself? What will I do? When will that happen, and where will I do it? Your why is important as well. To be skinny doesn’t get me to not eat sugar, but not having my hands hurt will.
Skill Development for Achieving Your Resolutions
Next, you need a few skills to start working on your foundation. The very basics of health. Let’s take the goal of “Getting into shape”.
Skill 1: Plan, Prioritize, and Prepare for Physical Activity
Plan, prioritize and prepare. If we’re “getting in shape”, the plan means it’s written down that Monday through Friday I’m walking at lunch. It’s on my calendar and I schedule nothing over it. It takes priority just like an appointment. My preparation is making sure my walking shoes are in the car so at lunch that happens. Taking it a step further, I have a buddy I walk with and I’ve set an alarm on my phone to stop and walk no matter what. It also means taking my lunch daily so that I’m making good choices and I use my time to walk not grab junk. I make my lunch the night before.
Skill 2: Breaking Free from Dieting and Regulating Eating Behaviors
No more dieting! Learn to regulate eating behaviors. Plan, I’m taking my lunch. Prioritize and prepare- it is built into my nighttime routine that I make it. At this point, I’m not focusing on what foods just yet. I’m building habits and a foundation to support more change later. Remember big and lasting change is the result of hundreds of very small changes done consistently. Getting in the habit of not eating out and choosing easy junk or starving myself during the day is a huge win. Next, eat slowly and mindfully.
Skill 3: Mindful Eating and Enjoyment
Enjoy what you eat, taste it, chew, and feel your fullness. No judgment just be aware. Being
distracted watching things or working while eating you tend to overeat. Also, we don’t realize when the food no longer tastes good, or that we are not only not hungry but we have passed over to a place where are you are too full. It also helps to figure out when you are hungry and your body needs fuel or if you are eating out of boredom, emotion, thirst, tiredness, or because it’s an unconscious habit. Plan and prioritize- Make the time to sit and eat. It doesn’t have to be at the same time daily, but there is time, even 15 minutes that is yours to sit.
Skill 4: The Importance of Sleep in Habit Formation
Make sure that you are supporting your body by sleeping enough. Recovery is very important, especially when you are making changes to routines and habits and trying to build new ones. It helps me be able to show up and be the best. Plan and prepare, by knowing what needs to be done before you need to be in bed. I start with my bedtime and calculate when I need to start making lunches, cooking dinner, and getting kids to bed to make sure I prioritize my sleep.
Skill 5: Hydration Habits for Health and Wellness
This is the one that makes lots of people cringe. I don’t suggest the gallon of water a day challenge. Most people aren’t active enough to support this much water intake nor do they have time to pee all day. (If you know, you know…..) The minimum water intake for adult women is 9 cups and for men is 13 cups (this can also change depending on height weight etc.) This doesn’t mean just water, but it does mean non-caffeinated beverages. Hot or cold tea, bubble water, electrolyte drinks, collagen water, and fruit-soaked water are all great. I do recommend to stay away from added sweeteners in your drinks. Plan, when will you consume it, and in what forms. Prepare and pack to take it with you! Prioritize- and keep whatever you're drinking right in front of you. Easy to drink it if it’s right there.
That’s your base layer. Seems too easy? Good! That makes it easier to stick to!
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