A lot of us start the year strong ready to take on the new year with such determination, all motivated for a new, better version of ourselves. With long lists of goals, resolutions and things we want to change, we enter the new year pumped and excited.
We bring so much enthusiasm and hope into that first week of January, but what we often don’t bring are systems and a plan! These tools are essential to our success. Statistically many people have already fallen off of their goals and resolutions by the end of January. Our lack of a plan and how to incorporate the daily/weekly tasks needed to meet our goals was never put into place.
So this is when we usually quit. We realize that we set our sights and goal ways higher than the current level of our systems and habits. We don’t know where to start or we start with too many changes at once that we can’t sustain them. How can we course correct and not only salvage, but thrive, the next 11 months???
Step 1. Break down the goal into parts and manageable habits and daily tasks that we can incorporate.
Step 2. Add a new part each week and watch the progress compound as new habits are put into place.
Step 3. Once a habit has been established push the metrics further.
Here’s a snap example of these steps put into practice.
-The goal is to lose 20 pounds this year. It’s January 26th and you are heavier than you were before the holidays. Oops! Okay lets’s think about that habits or daily practices might help achieve this goal.
1. What are some actions that help get you close to your goal?
-Get in more steps every day.
-Pack your lunch so you don’t eat out.
-Have healthy snacks on hand so you make better choices.
2. Week 1 set a step goal 2500 steps above your current daily average if you know it. Keep track of your steps every day.
-If you got your step goal 5/7 days, you can add another habit next week.
3. Week 2 keep hitting your step goal and now add in packing your lunch a certain amount of days. Pick a number you can stick to.
4. Week 3 add another step if you feel ready and have been keeping up with the first 2.
5. Week 4 celebrate your progress! You focused on the habits and not the outcome and have compounded progress.
6. The next step when you are ready to move the needle on the habits you have. You can increase your step goals, add more packed or at home meals, etc.
Once you have proven to yourself that you can hold yourself accountable to an action plan your confidence to add and keep new habits and daily practices will increase and you will notice that you are making other healthy choices as well. The important thing is to get your foundational habits locked in so that even when things are stressful or your schedule is different, you still maintain them. They are part of your daily life! If you need help getting started with healthy habits reach out to us here at Celebration CrossFit, we would love to help you.
Coach Jana
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