Let’s get it going:
A Guide for your New Year’s Resolution:
Your Resolution:
A. What is your resolution?
B. List everything you can think of as you reflect on the following:
When I think about health and wellness (mental, spiritual and physical), I want to improve:
2. Alignment
A. What is the most important desire from the above list? Write it here:
B. Does it match with your resolution?
3. Looking at number 1 and 2, list the reasons that each is important to you.
4. Pick your goal. Is this a keystone goal? Reflect on how this goal can influence other areas of your life positively.
5. Convert it into a smart goal:
S –
M –
A –
R –
T –
SMART goals aim your sights on goals that work for you, not against you.
6. Write down a list of obstacles that may get in your way of achieving this goal:
7. How can you get around, over or under these obstacles?
8. Check in with yourself? How are you feeling? Are you doubting yourself? Do you need to reaffirm your commitment to your goal?
9. How will you measure your wins? (This one is really important).
10. Write a short summary of how you are going to be successful! I see it now.
11. Put your SMART goal into ACTION.
12. Evaluate and adjust if needed.
Even the best laid plans sometimes don’t happen. That's why it’s important to have a system in place to stay mindful and intentional. For example, a friend of mine gives herself a star when she completes her daily health goal. This may sound silly for an adult, but sometimes life gets busy. A daily visual cue is a great way to see if you are missing 1 day, 3 days or a week.
Confession:
I have a minimum rule–30 minutes of cardiovascular exercise, 5 days a week Monday through Friday. The only rule is time, so exertion levels vary. I have 3 activities that I pick from; walking, spinning and running. When I’m done, I put a star on my calendar. 🌟
I recommend tracking daily. Ask yourself what worked well today and what was a challenge. Is there anything I need to adjust to make this work better?
I spend a few moments reflecting: Was the situation out of my control? If yes, then I tell myself “It is what it is” and, because I do the best that I can, I let it go. But sometimes, it's an accountability moment. Did I get complacent? How did my thoughts get in my way? Did I say I could do it later when I know that as the day progresses the opportunity for self-care decreases? That being said–I have to set myself up for success. I give myself a little pep talk, put my clothes out the night before and get to it early the next day–no judgment–just reflecting and reaffirming my commitment to me and doing the tasks I set out to do.
13. Identify your areas you spend negative energy and be your own cheerleader.
For many, it’s the scale. If you get stuck on the number on the scale, be careful that you’re not minimizing your effort, maximizing the significance of the number, or catastrophizing. It’s not the end of the world!
Instead of beating yourself up, say: “Go away automatic negative thought, I am focusing my energy on getting to my goals!”
And I use a pre-drafted mantra to put it back into perspective:
Wellness is not a number on a scale, it is about feeling good, being productive and having energy (you can insert your “why” here).
The number on the scale is just one of the measurements I use to create self-awareness and understanding of my body.
14. Keep going!
Self-care is not easy, it’s about changing habits and working towards your wellness. It should be about gentle self-discovery, accepting and loving yourself, and feeling good overall. Wellness is a lifelong process, what will you uncover getting to this goal?