How Not to Blow Your New Year's Resolutions

Whenever you set a new fitness goal, its completely normal to get off track while it’s becoming a habit.  You’ll most likely go too hard, too fast and burn yourself out.  It’s human nature.   

The research tells us this will happen to ALL of us.  80% of New Year’s Resolutions are abandoned in the first two weeks of January!

What’s more important is how fast you bounce back.  How resilient you are.  Not that you got off track.

You can build your resilience muscle.  It just takes practice picking yourself up.  In order to do that you have to become mindful of when you get off track.  The faster you realize it, the faster you can start up again.

You’ve also got to learn to let go of the guilt of eating that cookie or not going to the gym.  Before you go beating yourself up, focus on the fact you caught yourself or noticed that sneaky habit of procrastination and commit to starting over.

It’s OK if you over complicate it, overwhelm yourself, or get distracted by the new shiny object.  We want it all NOW.  New things excite us.  They turn on our brain’s happy hormones.  How many books have you started that you haven’t finished?

Whether it’s the holidays, a vacation, or a busy schedule that throws you off track, having the mindset of expecting to get distracted will make it much easier to get focused again on your goal.

Besides working on your mindset around goals, you can try these tips to help you stay and get back on track with them.  Take 5-10 minute to reflect on the following when setting a new goal:

1. Reflect: What are your fitness achievements over the past month (or past year)? 
2. Decide: What’s one specific improvement you want to make in your fitness over the next month?
3. Break it down: What’s the first action step you need to do to toward this goal?  Write it down.
4. Let go: What do you need to let go of?  How can you create some space for your new goal? Eliminate something and replace with your new goal/habit. Example: start using Stevia in your coffee instead of sugar.
5. Anchor it: How can you tie your goal to something you already do?  Example:  work on mindfulness while walking your dog or while you drink your coffee.
6. Visualize: How will it feel to accomplish this one action step?  Take a deep breath and feel that “good” emotion for at least 17 seconds to help you attract it.
7. Act: Focus on doing that first action step. 
8. Celebrate:  Once you complete the first action step, celebrate before moving to the next action step.
   

 
Download your Mindful Athlete Goal Setting Worksheet to help you avoid burning yourself out with your new fitness goal. 

PRO TIPS:

• Your action step should be a baby step.  If it’s overwhelming, you haven’t broken it down enough.  You can write up to 3 action steps but focus on one at a time.  You probably can’t see more than 5 action steps at a time.  Don’t force it.  As you get new information, you may need to modify/tweak your plan. 
• Add some accountability- a workout partner, coach, or join a workout class/group to increase your chance of success.

Keep in mind that fitness goals are really the steps that make up a larger lifestyle journey.  It's about deep breaths and baby steps.  It’s about progress not perfection.  You're training for a marathon not a sprint.  Building your resilience muscle will help you stay on course.

You’ve got this!
Mollie & Ender

P.S. Avoid burnout & overwhelm with the Mindful Athlete Goal Setting Worksheet - it's free!  Download here.