It’s three months into the New Year – are you sticking to your New Year’s resolutions? Did you know that only 20% of people actually carry them out?
If you’re having trouble sticking to your New Year’s resolutions, read this:
Choose one new goal, one new habit, one task. Only one. Don’t pick two. Did you know that your likelihood of success at changing one behavior is 80%?
But, did you also know that your likelihood of success drops to 55% when you try to change two behaviors? And, at three behaviors, a measly 5%.
So, if you’re having trouble changing your entire diet and exercise regimen, don’t worry, we’ve got you covered.
Try changing only one thing at a time. Start taking a multivitamin, eating a vegetable at dinner, or drinking a glass of water when you wake up. Do this one thing every day for a month.
Buy a small notebook and keep track of your success. Even when this thing becomes too easy, stick with it. Do not add another habit.
Over the course of 12 months, you will have easily accumulated 12 new habits.
Maybe you can drink more water throughout the day or pick up those old dumbbells downstairs and start working out after work at night.
If you haven’t picked one yet, don’t worry – that’s okay.
Just start small. Don’t try to change your entire lifestyle in one week.
Your resolution needs to be comprised of process-oriented goals. Process-oriented goals are based on things you can do, not things you’ll become.
For instance, instead of saying you’ll lose “X” amount of weight by “Y” date, choose to eat a certain way, go to the gym a certain number of times, and get a certain amount of sleep. Essentially we’re trying to control the input, not the output.
Here are a few more suggestions for things to tackle over the next month. Remember, just pick one.
- Start tracking your steps – add 1,000 steps each day.
- Drink 32 extra ounces of water each day. That’s approximately two Poland Springs’ bottles.
- Eat a fruit or vegetable at one meal if you don’t currently eat a fruit or vegetable. Just one.
- Reduce your caffeine consumption by one drink each day.
- Reduce your alcohol consumption by one day each week.
- Pick a regular bedtime hour and stick to it. Make it 30 minutes earlier than usual.
Good luck with your New Year’s resolutions. It’s never too late to get started!
This article was contributed by Josh Mavilia Fitness of South Weymouth.