aiming for consistency over perfection when it comes to goals
My friend, Mark, recently posted that by the second Friday of January most people will have given up on their New Year resolutions. This day, also known as “Quitter’s Day”, reflects the struggle so many of us have in maintaining those goals we set on New Year’s Eve. But why does this happen? It seems that after the initial burst of motivation we get at the start of January wears off, the reality of maintaining habits sets in. We may quit if we don’t see immediate results, if we have created unsustainable habits, if we aren’t clear on why we’ve created the goal in the first place, if we have been socialized to put others before ourselves and don’t make our own goals a priority, having a fixed mindset (“I have to work out” vs “I get to work out”), and juggling many other responsibilities on our to-do list. A new years resolution on an already long list of things to do can see like “one more thing”. Here are my tips to help support you if you’re finding it difficult to stick to your habits or have already given up:
1.) Giving a habit up right now doesn’t mean giving it up forever. Miss a workout today? Start tomorrow. Committed to going screen-free every Saturday for a month, but doomscrolled through social media all weekend? Try again next weekend. Wanted to pack your lunch for work every day this week, but couldn’t/didn’t make the time to meal prep? Maybe buying pre-chopped/washed vegetables and fruit would help. And remember that you can also readjust your goals along the way. Maybe it would be more helpful to start smaller: Instead of a full day of going screen-free, try an hour and build from there.
2.) Try implementing the SMART framework for your goals (specific, measurable, achievable, relevant, and time-bound) - bonus points if you take this one step further and tie it to your values. Utilizing this acronym will help you create clearer, more concise goals that are in alignment with your values, have a deadline, and allow you to measure your progress along the way. Tying it to a value will connect your goal to what matters most to you, thereby creating intrinsic motivation.
3.) Speaking of progress….logging your progress each day (whether this be in a log book, bullet journal, or app) can help keep you motivated and focused by providing a visual overview of the steps you’re taking day to day, month to month, to achieve your goals. Remember to celebrate your wins along the way, too!
4.) Have a back up plan, just in case. I’m sure you’ve heard the expression, “Fail to plan and you plan to fail.” Life can be unpredictable, so if you can anticipate potential challenges and have solutions at hand you’ll be more likely to stick with your goal instead of giving up entirely. For example, if your goal this year is to get 10,000 steps in daily and you find yourself working at a desk for most of the day during the week, can you invest in a walking pad to hit your target? If your goal is to get outside, but you’re finding this difficult some days can you bring the outdoors in and incorporate other nature-related elements in your home/office (real plants, pictures of forests, birdsong or music with a nature-vibe playing in the background) or in your outdoor space that you can enjoy from a window (windchimes, bird feeders)?
5.) Have an accountability buddy that will either join you or cheer you on along the way. Connecting with others is a great way to build community, curb loneliness, and strengthen relationships.
6.) Focus on progress over perfection. Remember, perfection doesn’t exist and even 1% is still meaningful because it reflects movement towards your goals.
~Kate
The information provided by Rooted in Wellness Canada is solely for educational and informational purposes and should not be considered a substitute for professional medical advice or treatment. If you are struggling, you are advised to consult with your physician or other medical professionals.
