by Will Grumke December 30, 2020 7 min read
Every year, on January 1st ... it seems the stars align and mark not only a new year, but new goals, aspirations, and dreams to achieve.
I have zero issue with anything that gets people motivated to take action and pursue a better version of themselves.
Unfortunately, approximately 80% of people fail at their resolutions by the beginning of February. That percentage then continues to grow each month after that.
However, you're reading this ... and YOU have an opportunity to be one of the few who make these resolutions, and more importantly, stick with them!
I'm talking about conquering your goals and accomplishing what you set out to do at the beginning of 2021.
I have been there before myself, excited to set a new goal and crush it in the new year...
Then, not only did I fail to follow through with the goal, but I broke the promise to myself. Which only worsened my self confidence and made it harder to believe in myself. And while I'm certainly not perfect, and still struggle at times, I have learned a lot... some of what I learned is how to stick to goals and resolutions.
Because no one sets off after a goal hoping to fail... that just wouldn't make sense.
And that’s why I want to give you actionable steps to take, to help ensure you have an incredible year in 2021!
January 1 comes around, and we think to ourselves, “This is the year that will change it all!”
I know that feeling all too well.
With the excitement to push yourself in every way, and the amount of energy you have ... you feel like nothing is going to stop you!
I never want you to lose that, but I also understand that diving in too deep, too fast, can lead to an early end to our goal-chasing efforts.
When you’re excited, it’s easy to jump all-in and be gung-ho.
But with time, excitement fades, and so does the ability to keep your foot all the way down on the gas.
Now, I am not saying to give it half effort.
I am saying to put effort toward the things that can help you build momentum, and are also sustainable. The foundational things like your nutrition, working out consistently, drinking water, working to improve sleep quality, and giving your best effort ... daily!
By far one of the best things someone can do is have a daily routine that, if done consistently, can help yield long-term success.
Mind you, not every day is going to be perfect, but if you have a regular routine that you can fall back on, it will make things so much easier when surprises pop up.
This is a routine that you can be prepared for in advance. A routine that isn’t overly complicated, where slight adjustments can be made on the fly. Keep it simple!
When you’re faced with adversity in your daily life; kids getting sick, tight deadlines at work, an hour or two worth of unexpected traffic, or whatever that looks like for you ... that is when you fall back to the basics.
Being prepared and ready with your daily routine can help you to continue to move forward, even when things don’t go perfectly as planned.
That routine that I mentioned above is not just a temporary way of living.
It’s a lifestyle that you will work to adopt after doing it for a period of time. It becomes thoughtless most days, and once you see the results, there is no going back.
Making it a true lifestyle is a powerful thing but takes doing it consistently, even when you are fighting old habits.
When you want to hit up the drive-thru, or grab a pint of ice cream before bed, that is the moment where you can make the decision to go against those temporary urges, and start instilling that behavior as a lifestyle.
You have to make the right decisions that align with your overall goals.
Many of us have set goals before, that were really just too vague to measure. “I want to lose weight” or “I want to save money” are goals, yes.
But they are not specific goals, and that is a downfall that many of us face when setting goals.
See, if your goals aren’t specific, there is no set expectation for yourself.
Now, if I said “I want to lose 40 pounds”, we are getting somewhere.
Let’s take that a step further though and add a timeframe onto that goal.
“I want to lose 40 pounds in 6 months” is way more powerful, because it is specific and has a deadline attached to it.
It is possible to actually measure whether or not you succeeded in your goal. this is powerful because there is no hiding from the truth. We either are going to achieve it, or not. And this can put a healthy sense of urgency on us to stick to the plan, put in the work, and achieve the goal or resolution.
How do we reach that big goal of losing 40 pounds in 6 months?
Well, it’s the same way that you would climb a mountain ... one step at a time!
So, we formulate a daily routine that is sustainable and simple.
Then, we set small goals to reach in between where we are and the end goal.
That may be losing 1.5 to 2 pounds a week until we get there. Or maybe you would set a goal to lose 25 pounds in the first 3 months, and then 5 pounds every month after that.
Breaking it into chunks like that will allow you to focus on the day-to-day tasks, and not get overwhelmed by how far you think you still need to go.
It is easy to lie to ourselves and make justifications.
When we say we’re going to do something but don’t follow through, it’s very easy to find ways to justify that failure (“work was busy”, “my dog got sick”, “I did better than last year”).
When there is no external consequence or accountability factor, it is easy to tell ourselves whatever we need to hear.
Having someone or something to hold you accountable can be a true asset.
Maybe that’s a gym partner, or you put yourself out there on social media.
Find someone you know will hold you to a high standard, and tell them your real goals.
Then, if they see you slacking, they can help you get back on track.
Side note: pick someone who will be brutally honest with you if you truly want them to help.
When you’ve been doing the right things and following through, don’t hesitate to give yourself a little kudos.
Remember, you are the one taking action and putting in the work.
Many of us only focus heavily on when we mess up, but never really stop to think about all the positive steps we’ve been taking.
The moments you wanted to hit snooze and not go workout, but you got out of bed anyway.
Moments like these are a big win and deserve a little recognition, even if it is just from yourself.
One caveat to that is the fact that we can’t celebrate it for long.
You have to give yourself a pat on the back, then get back to work. If you dwell on your past successes too long, you will stop moving forward.
This is a key ingredient to the success of any goal or resolution. Without belief in yourself, you will undoubtedly fall off and fail. One of the hardest things about belief, is the fact that you have to earn it.
Belief is not just inherently a part of who we are.
We build the belief in ourselves by making promises and following through.
As I stated earlier though, YOU are the one doing the work day in and day out. You are the one who decided to make a change and better your life.
I know at first it can be difficult. You may not have someone around you to truly support you as you work toward your goals.
They may have seen you make these goals and not stick with them before ... so their belief, along with yours, has dwindled down.
That is okay, because as you follow through and execute daily, you can gain back the belief in yourself. If you know that you can do it, then that is all you truly need.
They will come around when you get close to your goal or reach it.
Or maybe they won’t. But that’s okay, because you will have succeeded and won. No one can take that away from you!
There is a lot of talk out there about your WHY.
That’s because when someone has a goal, if they have a powerful “why” behind it, they can use that to keep them going. Some days you will be motivated and it will be easy to put the work in.
Then, there are those other days … days that you would rather do anything else than walk into the gym or hit that treadmill.
Those days where you lack motivation, you can call upon your why and use it. Use it to keep you disciplined and to stick to the plan.
Motivation dwindles just like excitement, but staying disciplined to the process will keep you moving forward.
Not every day will be easy. Not every day will be perfect.
However, if you give it a true, honest effort, and focus on moving forward, you can get there.
It may not be tomorrow or next week, but it’s all about progress over perfection.
That is how we stick to our resolutions, and that is how we win!
At 1st Phorm, it is our mission to help as many people as possible get long-term, sustainable results!
Results that not only involve health & fitness, but filter into all areas of their life!
So, if you have any questions, or need our help with anything at all … never hesitate to send us a message or give us a call at 1-800-409-9732.
We’re always happy to help you with whatever you need!
Whether it be related to your health & fitness, New Year’s Resolutions, or something else entirely … if you need our help, we’ll do whatever we can to get you taken care of!
Will Grumke is a NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, and CrossFit Level 1 Trainer.