Choosing Realistic and Achievable New Year’s Resolutions

by Ryan Halvorson

It’s 2011 which means another dizzying year has come and gone. This means it’s time to focus on a fresh new year filled with endless opportunities. It’s also time to put together a few New Years’ Resolutions. Despite best intentions, setting resolutions is commonly a fruitless practice. But this doesn’t have to be the case. Here are tips for setting - and achieving - your New Years’ Resolutions:

• Reflect on previous resolutions. Think back to this time last year. Did you make any resolutions? Did you accomplish them? If so, congratulations. If not, write them all down on a piece of paper and make notes as to why you think you fell short. Understanding past mistakes makes it easier to avoid them in the future.
• Event-based resolutions. When it comes to resolutions, many people often choose goals like losing weight, running more often or learning to play the guitar. Yet goals like these may be too large and unspecific. Instead, set event-based goals that will lead you toward your larger goal. For instance, if you want to run more in 2011, sign up for several 5k or 10k races throughout the year. Having an event-based goal will give you that extra motivation to run more often.
• Replacement - not restrictive - goals. Another common resolution involves getting rid of something. For instance, people often decide to completely eliminate sweets, breads, alcohol or other foodstuff from the diet. Week one always goes well; week two tends to include crazed binging. Goals centered on restriction or elimination can create feelings of emptiness. Try a replacement goal instead, such as trading out soda for a healthier choice like fruit juice or flavored teas.
• Set deadlines. One of the most common mistakes people make is to select open-ended goals. With no end date set, it becomes really easy to fall into the “I’ll start tomorrow” trap. To ensure success, select reasonable deadlines for your goals and stick to them. Also, make those goals small and achievable. Wanting to lose 30 pounds by March is a surefire way to become overwhelmed and disheartened. Try splitting that up into a 4-pound weight loss every two weeks. Small victories will keep you motivated on your path to achieving a larger goal.
• Log your goals. One final key to success is to write down your resolutions and keep them in a place where you can see them. Putting goals on paper with an appropriate deadline can help you maintain focus. Once you’ve achieved the goal, draw a line through it and replace it with another goal.

The New Year offers a great opportunity to reflect on past accomplishments and to create new ones. Using these goal-setting techniques will help you stay focused and successful throughout 2011.

Ryan Halvorson is a personal trainer at Wave House Athletic Club; associate editor for IDEA Health & Fitness Association, the largest educator of fitness professionals worldwide; freelance author and speaker.