The new year is here, and the resolution train is in motion. Your New Year’s resolutions should ideally include something related to getting fit and eating healthier. At BODYTEC, we believe in setting goals. And not just any goals. Big goals that challenge you to be able to look back and see your progress. Ask any number of successful people about their success and you’ll find one word mentioned over and over again: GOAL!
If you’ve ever found yourself setting goals but struggling to follow through, we can assure you that you are not alone. According to a study by the University of Scranton, only 8% of people who set goals in the new year, achieve them. Frightening? We think so too but you don’t have to become a statistic.
Here are 4 of our top tips for setting – and actually achieving your goals:
1.) Set smaller, attainable goals
According to the psychologist, Lynn Bufka, setting small, attainable goals, rather than one overwhelming ambition, is more effective in helping you achieve what you strive for. Instead of planning to write a book in 2022, for example, aim to write just 300 words a day, or instead of planning to run a marathon when you’re only just starting out on your running journey, start with a goal of completing a 5km or 10km race first.
2.) Have an end-goal in mind
Imagining the result of what you’re setting out to achieve is great motivation for sticking to it. The sooner you envision your end goal, the clearer your path to success will become. In Charles Duhigg’s, The Power of Habit, he writes about how Olympic swimmer, Michael Phelps, who was dubbed the most decorated Olympian of all time, was coached to replay a video in his mind, whenever he swam. There wasn’t a real video; it was his own vision of what winning looked and felt like. At every practice session, Phelps’ coach would ask him to recall the video until swimming to the finish line became automatic. This allowed them to track potential obstacles and come up with solutions to accelerate Phelps’ progress.
3.) Avoid multitasking
Arianna Huffington, founder of Huffington Post and author of Thrive, says that multitasking is the enemy of creativity and that eliminating distractions will improve your productivity drastically. “Really give your full attention to what you are creating,” she says.
4.) Exercise your willpower
Scientists believe that one’s will can be fatigued, just as muscles become weak after too much activity. One underrated way to train your willpower is to do consistent physical exercise, which will have the added benefits of improving physical fitness, health and also make you feel better.
Think back to your previous achievements. Did you set goals and visualize what it would be like to achieve them? We bet you had a picture of the desired outcome. That picture is what kept you going in challenging times. Set realistic goals for yourself this year, write them down, and share them with someone you trust. A weekly reflection on your progress makes sure you retain focus and don’t lose sight of your end goal.