Happy New Year Everyone! Like most people, I like to start the New Year off right with reflection on the previous year and goals to accomplish for the year just starting. And now that we are a few weeks into the New Year, I’m sure some of us have already forgotten about our resolutions. I would like to share a few tips to help you reach your goals this year:
#1 – Be Specific. As an example: One of the top New Year’s Resolutions for Americans is to lose weight and/or exercise more. Instead of saying, “I want to exercise three times a week”, You need to figure out Specific times and Specific days and a Specific venue/activity where this will fit into your schedule realistically. Therefore, you need to tell yourself, “I will work out at ___________ o’clock on these three days _____________________ at this gym/park ____________________________.
#2 – Change a Habit. This one is often more daunting. As an example, I will use another common New Year’s Resolution: Quitting Bad Habits such as smoking. If something has been a habit for a long period of time, it is very difficult for you to stop doing it without some planning and some insight as to “why” it is a habit. Why do I smoke? Why do I bite my nails? Why do I binge eat? These are often the questions you need to ask yourself first. Do you smoke for something to do while you drive? Then come up with something else to fill that void. Do you binge eat when you get into a fight with your significant other? Find a more constructive habit to get into, like going for a walk to “cool your jets” so to speak. Now obviously smoking cessation has an added layer of complexity as far as nicotine dependence. But we have many ways of working around that issue with nicotine replacement devices. Ultimately, it is the habit itself that is usually the most difficult part of stopping smoking.
In addition, it is helpful to be PROACTIVE, if you are to be successful with changing a habit. This means you should plan ahead for those triggers that happen in life that sabotage our efforts in changing our habit. For instance, if you have a day where you wake up late for work, your car won’t start, you get fired and then you get home and find your dog died and your husband left you… how are you going to respond in regards to the bad habit? What is your contingency plan and do you have what you need to implement the plan, instead of resorting to your bad habit that you are trying to change? Now hopefully none of us have a day as bad as THAT! But be prepared for a really horrible situation ahead of time and have a positive plan of action ready to go.
#3 – Be Realistic. Change is hard for all of us. If you make unrealistic goals, you set yourself up for failure. Remember, you can do anything you set your mind to accomplish. But you must be realistic in how you go about implementing the change. For Example: Another common resolution is to spend more time with family and friends; If you decide you want to visit each of your five brothers and sisters at least twice this year, and most of them do not live close…is this a realistic plan? It would unlikely work if you tried to visit each separately. But with a little creative organizing, it can happen. Maybe set up a “Family Reunion” of sorts in the summer and organize it centrally for all the family to be a part of. Then have your family Christmas celebration at the holidays. In addition, if you added social media to the mix (ie: private group on facebook or skype, as a few examples) it may allow you to spend more time “virtually” with your loved ones and you can at least take part in their lives a little more.
To conclude, if you are serious about your resolutions and bringing about positive change in your life throughout 2016, remember to keep your list of resolutions visible. Carry it in your wallet… Set a reminder on your phone to “Remember My Resolution”… Post it on your wall at work….Post it in your bathroom so you can look at it while you are “In a Meeting”…. Just keep it in plain sight so that you won’t forget and you will be more likely to be successful with reaching your goals.
I wish you a very healthy and happy New Year!
Dr. Ohms