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The end of the year is the perfect time to grit your teeth after the holiday break and find strength not only for the final workouts but for all the new challenges the New Year brings. This year, instead of New Year's resolutions, we propose giving it your all here and now, because every day is a good day to make changes, small and large, and nothing good comes from postponing work on yourself until a symbolic date. Furthermore, we are passionate advocates of specific goals and strategies, not wishful thinking. Try to reverse the global trend and, instead of New Year's resolutions, develop motivation and a plan today.
Why We Don't Keep Our New Year's Resolutions
It's a story as old as time: a new year means a fresh start, and what better way to fight for yourself than by opening a new, symbolic chapter. In theory, yes, New Year's resolutions can have the power to bring about real life changes, especially if we approach them seriously, taking into account our abilities, personality, lifestyle, and recognized psychological mechanisms. In reality, however, as Forbes reports, as many as 80% of all New Year's resolutions are abandoned around February. Why do we fail?
The most important factors contributing to failure include:
- Unspecified goals (e.g. “Lose weight!” instead of “I will lose x kg in x months and keep this weight off until the end of the year” or even better “I will lose x cm around my belly in x months”);
- Mismatched goals (Why are you promising yourself you'll start climbing again when, whenever you have a free moment, you're more likely to hop on your bike, the nearest hills are a long way away, and you don't like exercising indoors? Just because everyone around you goes climbing doesn't mean it's the sport for you. The physical activity you choose must be completely suitable for you - only then will you be able to stay motivated, even in difficult moments);
- Lack of knowledge of the mechanisms of developing a new habit (let's not rely on the common "21 days" - this is a myth; in reality, building a new habit takes longer and requires absolute repetition; on the other hand, we can be sure that consistency actually creates new neural connections, and these make us act "automatically" after some time, exactly as we planned; besides, achieving small successes and following a consciously chosen path is associated with increased dopamine production, which will help us stick to our resolutions);
- Setting the bar too high (“I’ll run a marathon!” sounds great, but completely unrealistic if you realize you’ve never actually run and don’t really enjoy it. Or if you have an injury that will effectively rob you of the joy of running. Or if you know you won’t find time for regular running training and a race preparation program. Maybe a half marathon has a better chance of success? Or maybe the joy of a morning 5k run is enough for you?)
- The "all or nothing" mechanism (Things go great for a while, then you stumble, give in to a whim or laziness, and immediately abandon the plan because it didn't work out again. Unhealthy self-blame over failure, momentary weakness, or a temporary deviation from routine leads to abandoning the challenge and undermining your self-esteem. Those who manage to achieve their goals treat setbacks as lessons and aren't discouraged by one-time setbacks. Want to persevere? Be kind to yourself.)
- Lack of real emotional connection to the goal (It's much easier to keep your resolutions if you're strongly motivated to achieve them. The most important thing is: why do you want to achieve this? What makes this goal important to you? If you can't clearly answer this question, or if the answer makes you realize that your motivation is rather weak and "external," it's worth reconsidering your resolution. Strong motivation really works.)
What counts is the here and now
You've probably heard many times that attitude is everything. How you approach challenges can be more crucial to achieving them than anything else. When it comes to New Year's resolutions, it's typical to think in terms of a specific milestone. Instead of taking a small step today, you're setting yourself up for major changes in the new year. Instead of planning even 15 minutes of activity here and now, you postpone changes until the proverbial "later," preferably tying them to a symbolic date.
Instead of New Year's resolutions, focus on action. Even a small step taken that same day will result in a welcome dopamine rush. You'll prove to yourself that you can translate your intentions into action here and now, and that every day is an opportunity to work on yourself. Consistency and small goals are key. The advantage of this approach is that we're not overwhelmed by the prospect of a massive achievement and the many sacrifices required to achieve it. Moreover, by acting immediately, we learn self-confidence and develop willpower. The hardest step is the first: getting off the couch, waking up early, or even walking into the apartment. After that, it's all downhill—we guarantee it.
Strategy, stupid!
The term "strategy" is one of the most frequently used words in business, politics, and sports. And with good reason – strategy helps you achieve your goals and is often a prerequisite for success. Whether it's marketing or building a new habit – you can't succeed without strategy.
What's the difference between strategy and tactics? The former focuses on answering the questions "What?" and "Why?"; the latter asks "How?". If a goal is truly important to you, take the time to outline your strategy. Define your resolution precisely, describe why it's important to you, outline a timeline, and then begin planning the steps to achieve your goal. Remember to take small steps, which should form a growing graph of achievement.
Don't worry if you lack sufficient data or experience in designing individual stages. Develop a plan to the best of your ability, consult with someone with more knowledge or appropriate qualifications whenever possible, and be prepared to make any necessary adjustments. It's okay to change tactics (e.g., the number of training sessions, their length, or nature) during implementation—it's important to stick to the strategic framework, as it will remind you of the importance of the task.
Sounds sensible? Instead of New Year's resolutions, do something for yourself now. You'll see that you'll immediately feel better. And if you succeed, create a plan and take action! We're rooting for all the "doers"! :)
