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New Years Resolutions Set Goals to Stay on Track

Updated on January 16, 2019

A New Year To Start Fresh

As the Saying Goes; New Year, New Me

I wanted to start off 2019 with a more personal post.

This past Fall I had let toxic people and not taking care of myself impact my life and mental health to rock bottom.

The rock bottom that I hit was a rock bottom I never imagined I would see, but I did.

Without going into the details it was a major wake up call for me that needed to happen.

I always make New Year’s resolutions and fail because I over-complicate them.

There are a Ton of Amazing TED Talks on Setting Goals

My Resolutions

This year I have just four, I feel like I did a good job at keeping it simple:

  1. Eat in a nutritious manner and track my calories, with a focus on foods that make me feel good when and after I eat them.
  2. Establish an emergency savings fund and grow it to $2,000 before 2019 is over.
  3. Get out of the house more and experience events and new places even if I do it alone.
  4. Be better at going with the flow and letting go.

The Reason Behind the Resolutions

  1. Eating Nutritiously and exercise- I am overweight and I really need to get balanced with my diet and make logging my calories a routine. I’ve heard many times that “weight loss starts in the kitchen” and I believe this is the total truth. I did manage to lose 70 pounds, and I took off another 20 in 2018 but I need to keep my motivation going. I’m not losing weight for cosmetic reasons, I want to lose more weight so that I feel better. Carrying around excess weight is a struggle in many ways and I’m tired of my weight holding me back. I also, now have recently found a deep state of emotional freedom and because of this, I feel I finally have the strength to keep going on my weight loss journey.
  2. Emergency savings fund- when I took my nose dive, so did my finances. I never again want to be in the position to have to ask others for help with money, so I feel like I deserve to have some cash aside in case something comes up. I know that this will also take away some of my financial anxiety.
  3. Get out of the house more- this is about being proactive about my depression and the fact that I have spent most of my life taking care of other people and now it’s "me time". I want to go to the art museum, historical land marks, visit the zoo, etc. Spending too much time in the house is a major sign I am in a depressive rut.
  4. I take on way too much personal responsibility at work and outside of work in terms of what is going on around me. That has been too much of a burden to bare anymore, so I give up that control. I also have a history of letting the bad things that happen to me or bad things people do to me affect me too much. That is their respective problem, not mine.

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Some Research on Resolutions and Goal Setting

Because I am notoriously bad at sticking to my New Year’s Resolutions I went on a mini research session to ensure I am prepared for success.

Here are some methods & Insight that I found:

Setting smaller attainable goals- ex. Instead of working out 7 days per week, I could workout 3 or 4 days per week.

Talk about it- this means using your support system, friends, or family etc. or for example, perhaps I might join Weight Watchers which tackles weight loss in a group setting. (I am not joining Weight Watchers at this point, I am using My Fitness Pal (it’s free!)

Establish Rewards for new healthy habits: (For example, after successfully going out for one event per week for a month instead of isolating in my house, I will treat myself to a manicure).

Remove triggers from your environment: This one is good for breaking bad habits- for example, I will need to remove regular pasta and white bread from my house

If you don’t feel like your resolutions are enough or you want to make your goal setting more meaningful you can also try applying the S.M.A.R.T system to each one of your resolutions/goals.

  • S – Specific (or Significant).
  • M – Measurable (or Meaningful).
  • A – Attainable (or Action-Oriented).
  • R – Relevant (or Rewarding).
  • T – Time-bound (or Trackable).

For example a goal of “lose weight” would read like “Lose 40 pounds by January 1, 2020”.

Mindtools.com offers some great specific advice on achieving goals:

  • If you achieved the goal too easily, make your next goal harder.
  • If the goal took a dispiriting length of time to achieve, make the next goal a little easier.
  • If you learned something that would lead you to change other goals, do so.
  • If you noticed a deficit in your skills despite achieving the goal, decide whether to set goals to fix this.

Another tactic for making those New Year’s Resolutions stick is to seek professional support through a counselor or life coach. They are experts in helping people identify and meet their goals.

And don't forget- don't get discouraged and never give up!

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