5 Steps to Achieving Your New Year’s Resolution
By Mary Spiegelberg and Nicole Kiley, MSc, RD
The New Year is a chance to let go of the past and set your eyes on the future. For many of us, this is an exciting time. We have hope that the desires of our heart can translate into action. We feel motivated and inspired and intend on being successful. So why are so many of us unsuccessful? Why do we start off strong on January 1 but peter out by mid-February? Simply put, we need a game plan. A specific, regularly updated plan keeps us accountable and motivated. Follow these 5 steps to achieve your New Year’s resolution once and for all!
Get a head start.
Why wait until January 1st for a positive change? If you begin easing into your goal today, you can start the New Year with momentum and confidence. The lifestyle change will be much more sustainable at that time and you will have the skills necessary to be successful. Let’s say your goal is to run a half marathon this Spring. Start moving now! Jog a few times per week for 15 to 20 minutes and begin to build your foundation. In January you’ll be ready to implement a formal training program and work your way up to a half-marathon!
Identify the why.
Take a few minutes and write down the benefits of achieving your goal. By identifying “the why” you will be emotionally invested in the behavior change and therefore feel more motivated to overcome adversity. For example, “My New Year’s resolution is to try martial arts. I chose this because I want to find a new way to manage my stress while also pushing myself outside of my comfort zone.”
Write down action steps.
Unfortunately, simply saying “I want to reduce my sugar intake,” isn’t going to get you to reduce your sugar intake. We have our normal routines and the days, weeks, and years get away from us. We must be specific with our goals. When creating your action steps, be specific in the how, the when, and the why. For example, “I will reduce my sugar intake by going from 1 Tbsp. to 1 tsp. of sugar in my morning coffee. I want to reduce my added sugar intake because I was recently diagnosed with pre-diabetes, and I want to normalize my fasting blood glucose by May 2017.”
Ask for support.
Don’t be afraid to be vocal about your resolutions and enlist support! This is something positive you are looking to change in your life, and the more people around to support you, the better! You never know who has set a similar goal or who has gone through a similar experience in the past. Perhaps your goal is to go on a 30 minute walk each morning. By talking to your neighbor or work friend, you may find yourself a walking partner!
Embrace adversity.
Challenges will arise. If there is one thing you can count on in life it is adversity. Instead of letting it set you back, use it to fuel your fire. You woke up every hour last night, your kitchen sink is full of dishes and your hair hasn’t been washed in a week, but that 30-minute morning walk sure did feel good! We are human and we are bound to fail every now and then, but don’t let small setbacks prevent you from achieving your goals this year. Fight for what you want. Your 2017 self will thank you.
Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
Mary Spiegelberg is a future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!
