January, the time of resolutions. Just checking out Facebook or talking to friends or coworkers you are bound to hear about new projects people are attempting. Eating better, exercising, losing weight are big ones. Also many people this year are de-cluttering and working on simplifying their life. Some are doing away with bad habits like smoking or other dependencies.
Most of these resolutions are very admirable and when people first decide on them you can hear the optimism and hope in their voice. But come March or April, how many are still focused on these resolutions. How many in August? December? It’s difficult maintaining change and progress, especially if change is incremental. So how does one maintain focus and progress?
I strongly believe that setting solid goals that are specific, measurable, realistic and with a deadline is the best place to start. In counseling we use the acronym “SMART” to guide us in making goals with clients. Specific, measurable, attainable, realistic, and time bound. So if the goal was to lose weight then you would want to set a deadline to lose a certain amount of pounds. You would need to do some research to find out what is a healthy amount to lose a week (usually no more than 2 lbs is advised) and make sure your amount and deadline are realistic and attainable. Then you would set small weekly goals and research the best options to lose weight to choose your strategy.
The next step would be incorporating supports. Would you benefit from joining weight watchers or finding a friend to exercise with? Do you need to track your diet in a journal or use an app like Myfitness pal..?
The third step is then identifying obstacles like donuts at work or eating leftovers from kids’ plates. Then you develop strategies for each of these obstacles; like having alternative snacks handy at work or having kids clean up their meal themselves so you are not tempting to grab a bite..
Fourth is evaluation and noting the progress and setting fourth another goal. This is where most people throw in the towel actually. The idea of seeing failure is sometimes enough to call it quits. I like to think of failure as an opportunity to really understand what didn’t work. What obstacle do I need to prepare more for and what are my options for this obstacle? This is where breakthroughs are made but so many times we are too fearful of feeling like a failure or we are burned out on the task at hand that we really don’t learn from it or keep the progress we really did make.