The new year inspires many to create goals related to New Year’s resolutions. Here are some pointers to help you cultivate new habits to reach your goals during 2024.
Making the goal: Don’t make it arbitrary. Why do you want to go to the gym (or read 2 more books a month, learn a new instrument, etc.)? Dig to the root of your motivation. Do you want to be strong enough to pick up your grandchild? Do you want to improve your metabolic health? Do you want to run a 5k this fall?
Maybe family is your underlying value: I want to be stronger to lift my grandson because I value family activities; or maybe personal health – I want to be stronger to live with more mobility.
Make it easy: This allows you to succeed. If by the end of 2024 you want to be going to the gym 5 days a week, but right now you are going 0 days, your first goal may be to go 2 days a week.
To reach a goal you must develop a habit: Getting ready for that 5k requires you to exercise. To learn a new instrument you must practice. Your action plan and environment will affect your ability to stick to a habit.
Make it specific: Include what day, what time, and where. Example: I will workout at my gym for 45 minutes, starting at 6 am on Monday and Wednesday.
Spend more time with others who value the same activity: Find an activity partner or group – such as a group class.
Prompt yourself: Set your packed gym bag by the door the night before; plan your drive to take you by the gym.
Reinforcement: If the root of your goal is to improve your health, reward yourself after a month at the gym with something that will align with your root value of taking care of your body. For example, reward yourself with a massage instead of that large bowl of ice cream. This will reinforce your habit and align with your root motivation and developing identity as a healthy individual.
Practice self-compassion: Perfection is not required for progress. If your action plan is going to the gym 6 days a week, yet you only make it 4, that’s 4 more than if you give up. Adjust your expectations to meet yourself where you are, while still pushing for progress. (PS – this is where your PT can help you!)
Clear, J. (2018). Atomic habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, an imprint of Penguin Random House
Fletcher, J. S., & Banasik, J. L. (2001). Exercise self-efficacy. Clinical excellence for nurse practitioners : the international journal of NPACE, 5(3), 134–143. https://doi.org/10.1054/xc.2001.24203