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Make a Resolution that Sticks

Updated: Feb 7

According to U.S. News & World Report, the failure rate for New Year's resolutions is said to be about 80 percent, and most lose their resolve by mid-February. It’s so common we almost expect to fail our resolutions and we go year to year unchanged, never reaching our goals.

It’s time for a change.

To make a successful resolution, to actually see out and reach your goals, we have to dig a little deeper and spend a little more time than just, “I want to be a little healthier this year”.

Build your Goal

If you want to set yourself up for success, you must set a clear and defined goal.

  • Goals should be specific and measurable.

  • Goals should be challenging but realistic.

  • Goals should have short-term and long-term components.

Creating a goal you can achieve takes some planning and reflection. You need to have a long-term agenda, and don’t be afraid to dream big. If you could wave a magic wand and make anything happen, what would it be? Once you determine that, you can set smaller milestones to ensure you keep on track towards your goal.

Consider asking yourself a variety of questions to continue to refine your goal.

  • How will your life be better if you reach your goal?

  • What does success look like/how will you know you’ve reached your goal?

  • Why is it important to you?

Finding your true motivation behind your goal will keep you motivated in mid-February when everyone else has given up on their own resolutions. Do you want to be able to play with your kids or grandkids, travel the world, keep playing tennis through retirement? That deep motivation is essential to identify and write down along with your goal.

Make a Plan

Now that you have your outcome goal set, it’s time to turn that into different behavior goals that you can complete to reach your goal. Create yourself clear steps that you can follow, these will be the things you can control and focus your actions on.

  • What are people who have already achieved what you want doing?

  • What are your 3 big rocks (main skills to build to reach your goal)?

  • What actions do you need to take monthly?

  • What actions do you need to take daily?

Creating a plan is the most essential, and most overlooked process in reaching any goal. It’s not enough to say you want to lose 20 pounds in 2020 if you have no idea how you’re going to do it. It is vital to come up with an actionable plan that you can follow and check in with to know if you’re on track.

Try the Opposite

Think about the opposite of your goal (maybe where you’re at right now).

What do you enjoy about your current behaviors and what might the cons be of implementing your new behaviors?

Now you can see the pros and cons, and truly understand what you are going to have to give up reaching your goal!

You may find that there are other things in your life right now that are more important than the goals you have set for yourself. Understand that any goal is all about give and take. You only have so much time and it might be unrealistic for you to go to the gym 7 days a week or give up alcohol for a year. You might however, be able to do 3 days a week, and only drink at social events.

Figure out what you are willing to give up to reach your goals, and add them into your resolution.

Support Squad

Having someone to support you when things start to get tough and share in your successes makes your journey easier and less intimidating. It will make saying no to those things you decided to give up easier if the people around know what you are working towards.

  • Who is in your social support network?

  • Is there anyone you need to add to your network (coach, FB group, group classes)?

  • What are you going to tell them?

  • Can you invite them to take part in making healthy choices with you?

Once you determine your network, reach out to them and ask for support! People care about you and will be so excited to help you out, you may even find some people who want to join you on your journey!

Progress not Perfection

Life is going to get in the way sometimes! Don’t beat yourself up if you take a step backwards, it’s totally normal! Shoot for 90% and break out of the all or nothing mentality. Think of things on a continuum.

“What’s the best choice I can make to keep making progress towards my goals in this situation?”

Don’t be afraid to make mistakes, learn from them. Don’t just let mistakes pass you by, look back and think “why did this go wrong, how can I avoid making the same mistake in the future?”

  • What roadblocks have you run into in the past?

  • What do you know will interfere with workouts/eating routine in the next month?

  • What plan can you implement during this time period to be just a little healthier?

Overcoming obstacles and celebrating your small wins will keep you motivated through the process of your resolution. Each time you slip up will help you anticipate future issues and find a way around them.

2022 doesn’t have to be another year of failed resolutions. Take a little extra time to create your goal and plan the process of reaching it and you can be in the 20 percent who makes lasting change this year.


Want help becoming the healthiest, fittest, strongest version of you?

Most of us know that eating well, regular activity, and managing our sleep and stress levels are important for a healthy life. Still, we struggle to apply that information into our already busy lives. That's why the Active Wave coaching programs help you create a strategy to lose fat, get stronger, and improve your health, all in the context of your own life. We know that's the only way to keep those changes for good, no matter what situation you're in. If you'd like to chat about how you can start to change your life and reach your health and fitness goals, book a free, 10 minute call with one of our coaches today!

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