How to Stick to Your Goals
Here at our headquarters in Baltimore, we're a few hours away from celebrating the beginning of a new year.
With each new year, we look for new possibilities, new goals, and of course – New Year's resolutions. But the grim reality is that too few of us will keep these resolutions. In fact, by February, about 80% of folks each year fail.
Why do we make promises to ourselves that very few of us actually follow through with?
The first challenge is "false hope syndrome." Psychologist Peter Herman documented cases of this problem and claimed the issue is setting expectations too high. Our own overconfidence hinders our ability to succeed with "pie in the sky" goals.
Try to set smaller, more measurable goals. For example, simply saying you want to lose weight is too vague. Instead, set a goal to lose a pound a week. Or, instead of just wanting to be healthier, set a goal of cutting your soda intake to just one cup a week. Having more attainable goals helps you feel more successful and less likely to quit.
Experts recommend charting your goals (and successes) in a visual fashion, like making a vision board. Perhaps if your goal is weight loss, using a picture of yourself (or someone else) at an ideal weight can be a big motivator. Tape the picture on your fridge to remind yourself to eliminate mindless snacking.
Also, accountability can really help us stay on track. Share your goal with family and friends... Some folks even find posting it on Facebook or other social media helps them stay on track.
And remember, new habits are difficult to make and take time to become engrained. So don't rush and start small.
Time is one of the biggest hurdles to new habits. We hear from folks saying they don't have the time to do things like work out. But if you start small, it's easier to build longer habits over time. Start with short workouts every day, even just 10 minutes in the morning. After a few months, bump it up to 15 minutes, and so on. I like to go on an early morning walk before my brain knows what's happening. It's a good way to get the blood moving.
It also helps to get some help. Having a buddy to help keep you accountable goes a long way toward success. Ask a friend to join you at the gym or to keep tabs on your spending levels when you shop together.
You can tackle self-care activities with some electronic help. Apps like Insight Timer and Headspace offer free meditation guidance, while a good sound machine and alarms can help you improve your sleep schedule.
What are your goals this year and how to do plan on sticking to them? Let us know at feedback@healthandwealthbulletin.com.
Happy New Year!
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
December 31, 2022
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