You were on a break!
It’s not easy to stick to your resolutions. According to Strava, the average person gives up by the second Friday of January. Only 8% of people achieve their resolutions. So you might feel like you have already failed at your goal.
But failure is a matter of choice. You only fail if you decide to fail. You only quit if you decide to quit. What if you change your perspective on this? What if you were just on a break?
Many people want to eat better and move more. But why do they give up on their health goals? I think the problem has many aspects: setting too big a goal, underestimating the time needed to make progress, and lacking the early focus needed to develop habits. And we have an all-or-nothing approach. Ate some cake? I can’t diet. Skipped a few days of exercise? I can’t motivate.
As a culture, we celebrate consistency, love to keep tally and brag about a streak. SnapChat exploits our love of consistency by collecting money from people to reinstate their streaks - brilliant. People in the mountains love to share the number of days skied. Duolingo tracks your practice session.
When the goal is fitness - adding in new eating and moving habits - this all-or-nothing approach is harmful. What if instead of giving up, you decided to restart from the moment of slipping. Or decided that all your good days count and you will not see low compliance as a failure, but a slow start?
See your momentary lack of consistency differently - you’re just on a break and you can start again right now, this moment, or start tomorrow, whatever makes sense for you. But as soon as you can, clear your head and make a new plan.
If you are working on eating and moving - and failing at both - put your energy into moving. Moving clears your head, and a clear head can make better decisions about everything, including what you eat. Look carefully at your schedule and find where you have time for exercise. I always exercise in the morning - and dislike evening runs. They always feel worse. But what works for you? After work? Lunch break? Before bed? Schedule it.
Here are twelve ways to restart your new health routines:
Avoid Unrealistic Goals: Setting overly ambitious or vague goals can lead to feelings of overwhelm and discouragement. Opt for realistic, achievable targets.
Plan Effectively: Develop a clear roadmap for your resolutions. Without proper planning, goals become mere wishes, easily forgotten amidst daily responsibilities.
Track Progress Adequately: Measure your progress consistently. Witnessing your achievements is crucial for maintaining motivation and sustaining momentum throughout the year.
Factor in External Events: Life is unpredictable. Acknowledge that unexpected events may disrupt your plans. Be adaptable and ready to adjust when necessary.
Embrace Progress, Not Perfection: Perfectionism can be paralyzing. Celebrate small wins along the way, understanding that progress, not perfection, is the ultimate goal.
Identify the Trigger: Pinpoint the specific trigger that activates the habit. Use this awareness as a signal to implement a new desired behavior.
Understand Your Motivation: Take time to identify why you want to change a habit. Write down your reasons and keep them visible to stay motivated throughout the process.
Start Small: Instead of attempting drastic changes, begin with small, manageable steps. Focusing on realistic goals increases the likelihood of success.
Simplify the Process: Modify your behavior in a way that places you at a manageable effort level. Making the process easy improves your chances of establishing a new habit.
Practice Mindfulness: Increase your in-the-moment awareness without being overly critical. Mindfulness enhances your ability to break a bad habit successfully.
Let Go of Perfectionism: Aim for consistency, not perfection. Recognize that the journey to change is not linear, and some days will be easier than others.
Track Progress and Celebrate Wins: Regularly acknowledge and celebrate small wins and progress.
The all-or-nothing approach may work in some areas of life, but when it comes to health goals, a more forgiving mindset is key. So, if you find yourself momentarily off track, see it as an opportunity to restart. Clear your mind, set new intentions, and try to embrace the journey.
