How to make your resolution more achievable
Now that we’re a few weeks into the new year, it’s common for people’s New Year’s resolutions to start falling by the wayside. But before you blame yourself for getting off track, know this: The reason many people can’t stick to their New Year’s resolutions is because their goals weren’t realistic in the first place. When resolutions are too restrictive or time-consuming, or goals are too big or unattainable, it’s nearly impossible to stay on track!
If you’re struggling with your New Year’s resolution, now’s the time to try a different approach that focuses on making progress in reasonable, realistic ways. Consider these more achievable approaches to common resolutions.
Original resolution: Eat healthy all the time
Achievable approach: Use the 80/20 rule to eat better
Eat healthy 80 percent of the time and less healthy 20 percent of the time. Give yourself a little room to have your favorite not-so-healthy foods in moderation. This makes eating healthy feel less restrictive.
Original resolution: Eat 5 servings of fruits and veggies every day
Achievable approach: Gradually add servings of fruits and veggies until you reach 5 daily
If you aren’t already eating many fruits and vegetables, it may feel too challenging to start adding 5 servings to your daily diet. Instead, start with a goal of eating 1 to 2 servings of fruits and veggies daily. Then, after 2 weeks or a month of successfully meeting this goal, increase your goal to 3 servings daily—and keep going until, over time, you reach 5 a day.
Original resolution: Work out every day
Achievable approach: Work out 2 days a week, working your way up to more days over time
For most people, jumping right into working out seven days right away is too lofty of a goal. Instead, start with aiming to work out 2 days a week. Succeed at that for a few weeks, and then increase it to 3 days a week—so on and so forth.
Original resolution: Go to the gym several times a week
Achievable approach: Gradually increase your time spent being active
If you’re too busy to work out away from home often, that’s going to be a barrier to you getting to the gym. Instead, remember that exercise is more than just doing what’s available at the gym, and focus on being more physically active in places where you already spend time.
At work, take stretch breaks at your desk or walk during part of your lunch break. At home, take an after-dinner walk, take an online yoga class, or catch up on household chores like laundry that require walking and movement.
Original resolution: Meditate for 15 minutes every day
Achievable approach: Start a regular meditation habit and increase it over time
Going from never meditating to meditating every day might feel too challenging. Consider setting a goal to try meditation every other day to start.
And be sure to choose a duration that feels reasonable. At first, it may feel to difficult meditate for 15 minutes. Instead, ease yourself into it—try a 3-minute or 5-minute meditation. Get comfortable with this, and then increase the duration when you feel more ready.
