Happy belated Quitters Day! No, really, it’s a thing. Traditionally, Quitters Day is held on the second Friday of the year. This year, it fell on January 10th. The day was designated to honor all of those people who, once again, set New Year’s resolutions only to give up shortly after beginning. Research has shown that up to 80% of people who establish New Year’s resolutions give up in the first month, with almost 92% ultimately quitting their plans. Whether you are still hanging on to your goals by a thread or have already given up, I would like to help you make this year different.
As I mentioned in an article a few weeks ago, I have begun teaching several groups of community weight loss classes. These are classes I have been teaching for quite a few years now. Coupled with several+ decades as a wellness professional, I have a pretty clear idea of what works and what does not. Yes, it’s easy to get psyched up at the beginning of the year and tell yourself that this is the year you will finally get in shape and eat better. But, by the end of January, you probably have just conceded that change is hard, and life is short, so why not just enjoy donuts and get on with things? Well, I am here to tell you that with commitment and a little discipline, anyone can make significant improvements in their habits if they follow a few simple steps.
First, get over the idea that changing your diet, exercise habits, or other routines will have an end date. Simply put, temporary changes yield temporary results. Everyone knows this cycle, yet that never stops us from repeating it. If you want permanent results, you need to make permanent changes, which will eventually become part of your lifestyle.
Next, define your goals. Common sense tells us that when taking a trip, we need to know where we are going. When developing any kind of plan, think about what you want to achieve before you actually start. Be specific. Just saying you want to get into shape is not enough. Do you want to lose weight, lower your blood sugar levels, develop stamina, get stronger — what exactly are you interested in achieving? Once you have thought about it and decided what your goals are, write them down. I prefer an actual notebook, as the act of physically taking pen to paper requires thought and it is easier to keep goals top of mind. Also, it helps to have something you can look back on and occasionally revise.
Once you have an idea of what you want to accomplish overall, break your long-term goals into smaller, medium, and short-term goals. I even have my students set weekly and daily goals. All of these goals should be simple, achievable, and quantifiable. Using words like “every day” or “better” is both unrealistic and ambiguous. Basically, everything should have a number. For example, you plan to walk 30 minutes, 3 days a week. This goal is clear enough to know if you have achieved it.
In addition, when setting beginning goals, aim low and build from there. The best place to start is wherever you are right now in your journey. Forget about where you used to be or where you think you should be. When my students and I set shorter-term goals, we focus on building confidence and a record of success. For example, I would rather set a goal of drinking an extra glass of water two days per week and have my student exceed that goal by getting in three days than have my them aim for every day and achieve five. In the first instance, my client achieved their goal. They are building a record of success, and their confidence to set and achieve future goals increases. They will also be more motivated to continue on their health improvement journey. In the second instance, while they actually drank more water, they failed. Their confidence is likely to decrease, and frustration ensues, thus making future goal-setting more difficult. It might sound a little silly, but I have seen this time and again. Success fosters success.
The last guiding principle is to take the win. By this, I mean to acknowledge your little victories. In life, we often get wrapped up in large milestones and big numbers, but most of life is made up of little things. Rather than only set single large goal of 50 pounds of weight loss, for example, celebrate the little wins. An extra five minutes on the treadmill, an extra half pound of weight loss, etc. These small, regular, permanent improvements create momentum and build confidence. Over time, they will turn into new habits and a completely new lifestyle.
FYI — I have an opening for one new personal training client. If you have a sincere interest or have questions, please email me directly at Dave.bellomo@gmail.com.
