Resolutions? Think SMART

Have you set yourself your New Year’s resolutions yet? Are you avoiding it for fear of failure or because you feel that it’s too cliché? You might feel like setting goals in the post-Christmas funk isn’t a recipe for success, and you’d be right; over half of those who create New Year’s resolutions fail to keep them.

So why do we fail, and what can we do to succeed in 2020? January is a tough time to change old habits – it’s cold, dark and financially straining. Goals like losing weight seem unappealing, and learning a new skill can be costly. 

Setting a resolution needs to revolve around the pleasure principle, as you’re far more likely to stick to doing something you enjoy.

Be kind to yourself, too. If you slip up, or don’t reach your goal in the timeframe you set for yourself, remember that any progress is still progress. Don’t give up off the back of one tiny set back.

Use the SMART theory to have the best chance of success: 

Specific 

Make your resolution very clear, such as ‘meditate for 10 minutes once a day’ rather than ‘meditate more’ 

Measureable 

Make sure you can measure your success. If it’s weight loss or fitness related, this is easy, but for other goals, get creative. Logging your efforts in a journal or note on your phone is a good way to measure your progress.

Achievable 

Reduce your resolution into smaller, more achievable goals. For instance, if you want to save money, set a reasonable goal that you’ll be able to stick to each month, after bills, groceries, socializing…

Relevant 

Your goal should be meaningful to you. Why do you want to do it, and what does it mean to you? 

Time bound 

Give yourself enough time to achieve your resolution, with smaller intermediate goals along the way.

If you like the idea of setting a New Year’s resolution but are struggling with ideas, I’ve come up with some to help you live a happier and healthier 2020. Get in touch with your resolutions and let me know how you’re getting on.

Challenge yourself to eat five vegetables a day: Look up plant-based recipes to find new ways to cook veggies. Pick up vegetables you don’t normally eat at the store. Add your favourite flavourings.

Become a plant owner: If you’re a plant virgin, get a succulent (minimal care required). For more seasoned green fingers, head to your local garden centre to pick up a houseplant you can care for.

Take the stairs: Or get off the bus a stop early, cycle to work or take the dog out for an extra walk. An extra 10 minutes of exercise a day provides a better energy boost than the caffeine equivalent of half a cup of coffee.

Start yoga: This is a great one to do with a partner. Use YouTube videos at home, or go to a local class.

Volunteer your time: Whether it’s for a charity or helping with your local team, find time to help others this year. You could also volunteer your time to your friends and family, helping them with chores or jobs that need doing.

Donate old clothes: A great way to de-clutter and do something good for charity. Getting rid of clothes that don’t fit any more is also great for your mental health, and a positive step towards getting into shape.

Get to bed on time: Not only is more sleep good for your health, skin and mood, it’s also good for your sexual health. Studies show couples are 14% more likely to have sex with every additional hour they sleep. 

Compliment yourself more: Write down one positive thing that has happened each day, or one thing for which you’re grateful. 

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.