New Year's Resolution

It is that time of year where we reflect on the past and look hopefully towards the future. The New Year provides us with a starting point for change opportunities. Research shows that 40 to 45% of American adults make one or more resolutions each year. According to Opinion Corporation of Princeton, NJ, only 8% of people are always successful at achieving their resolutions, with 24% failing every time. The rest of the population falls somewhere in between with 19% successful about half of the time and 49% achieving infrequent success.
What is also interesting to note is that men have a higher likelihood of success when they set very defined and specific measurable goals, (such as losing a pound a week instead just losing weight), while women succeeded more frequently when they make their goal public and get support from their friends.

The fact is that change doesn’t come easily. Even with the best of intentions, a person should have a plan or strategy in place to help support the achievement of their goals.

Here are some coaching strategies to help you get to your finish line:

• Focus on the personal benefit change can have on your life. To often people try to gain motivation from external or societal factors instead of looking inward to find intrinsic motivators. Losing weight to look better or to fit into your clothes won’t necessarily lead to success. But if the reason is to be a better role model for your children, or to avoid life threatening health risks, you will be more likely to stay on track. People tend to achieve their personal goals when they do it for themselves instead of for others. Sometimes the first and foremost change needs to start with how you feel about yourself!

• Break your goal into small steps. Instead of saying “I want to lose 20 pounds”, give yourself a smaller goal like losing two pounds each week. Studies have found that people who set a series of smaller goals had an average success rate of 35%. This also keeps you from being overwhelmed by the magnitude of your overall goal. Twenty pounds might seem like an impossible hill to climb, but two pounds a week can be very doable.
   
• Set a specific timetable. By setting a timetable, you may be less likely to procrastinate. Some changes are highly supported by specific schedules. For example, if someone wants to exercise more, having set a specific workout schedule will give them the opportunity to see how it fits into their schedule while still having time for other important commitments in their life.
   
• Keep a log of your progress. You don’t want to forget how far you’ve come along your path. It’s great to achieve your small goals, but the real motivation will come from the realization of how much you’ve achieved over time!
   
• Keep goal reminders in visible areas. Reminders could come in the form of pictures, motivational quotes, or your short term goal. Use post-it notes to stick reminders in places you spend lots of time as well as in areas where you are likely to sway from your goal. Find what works for you.
• Share your goal with a friend. Have someone close to you hold you accountable for the change you want to make. Make sure they are aware of the underlying importance of achieving your goal so they can use this as a motivator when necessary. Arrange regular check in calls where the only purpose is to talk about your progress and how you are feeling.
• Don’t be hard on yourself. Remember that change doesn’t come easy. It takes time and there may be bumps along the way that lead you off track. Acknowledge that you are human, give yourself a pep talk (or turn to your support system) and get back on your path.
• Reward small achievements. Set milestones along the way that are rewarded with small gifts. Give yourself something you won’t normally buy. Pamper yourself to show you appreciate your hard work. Many people are quick to give to others, yet rarely give to themselves. These rewards support the fact that this change is about you. Caring about your self is an essential ingredient in bringing about change in your life.
• Don’t over burden yourself with resolutions. Change is not easy. It takes focus and dedication. By setting too many goals for yourself, you can easily get overwhelmed and this increases the likelihood of failure. Focusing on one goal and achieving it successfully will provide you with the motivation and drive to tackle the next one. Also remember that change can happen at any time during the year. It doesn’t have to come from a New Year resolution. Keep taking small steps and you won’t believe how far you get!