As the confetti settles following the revelry of Christmas and New Year, many of us are left with a firm resolve to make this year different.
This often takes the form of New Year's resolutions – grand promises to ourselves that we will revolutionise our health and wellbeing. But a high percentage of resolutions fall by the wayside before spring. The reason? Resolutions tend to be fleeting wishes rather than actionable plans. Instead, the key to long-lasting health and wellbeing lies in setting sustainable goals.
Resolutions vs Goals
Resolutions are typically framed in absolute terms – 'I will quit sugar', or 'I will lose 20 pounds'. They are often reactive, made in response to the excesses of the festive season, and lack a solid foundation. Resolutions also tend to be vague, without clear steps on how to achieve them, making them difficult to maintain. When faced with the inevitable challenges or slip-ups, many abandon their resolutions entirely, leading to feelings of failure and frustration.
In contrast, goals are proactive and strategic. They involve planning, which includes anticipating obstacles and determining how to overcome them. Goals are set with an understanding of one's current position and a realistic view of what can be achieved over time. They are not about drastic, immediate changes but rather about gradual progression.
Here's you can set yourself up for success.
Setting SMART Health Goals
To create sustainable health and wellbeing goals, use the SMART framework:
- Specific: Clearly define what you want to achieve. Instead of saying, 'I want to be healthier', specify what that looks like for you – perhaps 'I want to lower my blood pressure' or 'I want to run a 5k'.
- Measurable: Determine how you will track your progress. If your goal is to improve fitness, you might measure how long you can run without stopping or track your resting heart rate over time.
- Achievable: Set goals that challenge you but are within reach. If you've never run before, aiming to complete a marathon in two months is likely unrealistic; starting with a 5k might be more feasible.
- Relevant: Your goals should align with your values and larger life plans. If family time is important to you, find activities that can incorporate family members, like walking or cycling.
- Time-bound: Give your goals a deadline. Without a time frame, there's no sense of urgency, which can lead to procrastination.
The Importance of Flexibility
Life is unpredictable and rigid goals can become untenable. The beauty of goal setting over resolutions is the flexibility to adapt. If an injury interrupts your training plan, adjust your goals to focus on another aspect of health, like nutrition or mindfulness, while you recover.
Creating a Supportive Environment
Sustainability also depends on your environment. Surround yourself with supportive people who respect your goals and create a physical space that facilitates them. For example, if your goal is to practice yoga daily, carve out a calm corner in your home where you can do so undisturbed.
Celebrating Milestones
Break down your long-term goals into smaller, short-term objectives and celebrate when you achieve them. This not only provides motivation but also reinforces the habit changes that are instrumental to your overall goal.
Conclusion
Goals can offer a structured and flexible approach that resolutions, or intentions, simply cannot match. By going a step further and setting SMART goals, you create a tailored roadmap for your journey to better health, complete with signposts of progress and opportunities to reassess and adjust as needed. This year, try to bypass the brittle resolve of resolutions and instead invest in the power of sustainable health goals.
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