Should You Make a New Year's Resolution? 5 Questions to Ask Before Committing
If you haven’t made a resolution by now then you’re probably in one of two groups: those rejecting the idea completely or those quietly contemplating the idea with a fear of saying anything out loud. If you’re still considering taking the plunge, ask yourself these five questions before committing.
Do I see myself living this goal in 6 months? 12 months?
Maybe you replace the timing with one month or two months, but either way, the goal is to answer this important question: do you see yourself with this goal in the future? In other words, is it sustainable? The answer differs for each of us depending on the goal, but choosing something that is sustainable is the key for making it stick.
Can I measure the outcome(s)?
Measuring outcomes means providing yourself with a tangible means for tracking your goal. This allows you to see where you started and offers motivation for continuing to push forward. For example, if your goal is to “eat more vegetables” then you need to ask how you will measure that outcome. This is where you can add specifics such as “eat a minimum of three servings of vegetables every day at dinner” or “add a serving of vegetables to breakfast three days out of the week.” See how that differs from the original goal? You’re still accomplishing the same thing, but with the ability to measure and track.
What are the barriers that stand between you and achieving your goal?
This question can be complicated, but stick with it. Continue to ask yourself why you might fail. It sounds scary, but it’s better to anticipate the complications before you actually face them. This process will of asking why again and again will help you get to the root of the barriers you might face and will allow you to come up with solutions. For example, if you want to eat a vegetable at breakfast three times per week then some of the reasons why it might not work include time to prepare the food or having the right food available. If it is time then you can look for quick and easy recipes or commit to preparing the meal the night before. If it’s the availability of the food then it might mean setting aside time to search for recipes and plan those three meals. Anticipate the why you might not be successful and you can remove the barriers.
What support do I need to achieve my goal?
It doesn’t matter what behavior you’re trying to change, support is a key part of the process. Maybe it’s the support of your partner who is there when you’re ready to give up or it’s the support of a therapist when you’re working on a more difficult problem or behavior change. It might also mean enlisting friends to be workout partners or joining a community group or online group for accountability. Try to identify what support you’ll need and take the first step with that support.
If I start today, what is the first step I will take?
Your first step could simply be to say your goal out-loud or write it down, but first steps look different depending on the resolution. These goals have a potential first step already outlined and can help you with taking the first step.
Goal: Run a race in 2020.
First step: sign-up for a race or set a training schedule.
Goal: Eat vegetables at breakfast two days per week.
First step: Create a shopping list based on veggie-rich breakfast recipes.
Goal: Exercise a minimum of three days per week for one hour.
First step: Call a friend to schedule a walk or workout session or visit a gym for a tour or buy a new pair of walking shoes.
Goal: Overcome _______ challenge in my life.
First step: Make an initial appointment with a therapist.
Goal: Reduce screen time to one hour per day.
First step: Set a timer on your phone to track screen time.
What goals do you have for 2020?