HOW TO MAKE YOUR NEW YEAR’S RESOLUTIONS STICK
Making your New Year’s resolution stick involves setting realistic goals and adopting the following strategies to keep yourself motivated. Here are some tips from scouted Tulsa-based health and wellness professionals to help you succeed this year!
Set Realistic Goals. Be specific about what you want to achieve. Instead of a vague resolution like “lose weight,” set a specific goal like “lose 10 pounds in three months.”
Create a Plan. Break down your resolution into smaller, manageable steps. Create a realistic plan of action to help you progress toward your goal.
Start Small. Don’t overwhelm yourself with too many changes at once. It is important to begin with small, achievable steps, and gradually increase the intensity or difficulty.
Be Consistent. Consistency is key to forming habits. Stick to your plan and make your resolution a part of your daily routine.
Track Your Progress. Keep a record of your achievements. This could be a journal, a mobile app, or any other method that helps you track your progress and celebrate your successes.
Stay Positive. Focus on the positive aspects of your journey. If you face setbacks, don’t be too hard on yourself. Learn from them and keep moving forward.
Get Support. Share your resolution with friends or family who can offer support and encouragement. Having a support system can make a significant difference.
Reward Yourself. Acknowledge your accomplishments with small rewards. This can help reinforce positive behavior and motivate you to continue.
Adaptability. Be open to adjusting your plan if needed. Life is dynamic, and circumstances may change. Adapt your resolution to fit your current situation.
Celebrate Milestones. Celebrate milestones along the way. Whether it’s completing a month of regular exercise or reaching a specific weight loss goal, take the time to acknowledge your achievements.
Less is More. When it comes to fitness, there is a common misconception that more is always better. However, the truth is that when it comes to achieving optimal results and lasting habits, sometimes less is more. It’s about sweating smarter, not more often. The ISO Club centers around the mantra “less is more” and we stress the importance of quality over quantity. Instead of spending hours upon hours at the gym logging minutes on treadmills, it’s about focusing on efficient and effective workouts that maximize your time and energy. By incorporating high-intensity interval training (HIIT) or leveraging science and technology based workouts, you can achieve the same or even better results in a shorter amount of time.
Prioritize Recovery and Rest Days. Pushing yourself too hard without allowing your body to recover can lead to burnout, injuries, or a plateau in your progress. By giving yourself adequate time to rest and repair, you can actually enhance your performance and prevent overtraining. That’s why we build in time for recovery with our sauna, ice baths, stretch, and physical therapy.
Find a Balance that Works for You and Your Body. We’re called iso, which means equal in Greek. By sweating smarter, not more often, you can optimize your workouts, prevent burnout, and achieve sustainable results. So, embrace the idea that sometimes less is more and let your fitness journey be guided by quality, efficiency, and overall well-being.
Set Realistic Goals for Yourself. It’s hard to be successful when you’re chasing after multiple, unattainable goals all at once. Instead of saying I’m going to do yoga 5x a week, we encourage clients to start adding yoga to their regular fitness routine to see how they like it. The great thing about yoga is it can improve a lot of different areas in your life beyond fitness. For example, being more intentional and mindful is a great benefit of practicing yoga.
Find a Wellness Teammate. Whether it’s your best friend, spouse, or just someone that shares the same interest as you, find someone that can be your accountability partner. It’s easier to keep going when you know someone is depending on you and vice versa.
Start a Journal. Write down your “why”….why do you want to change your health, diet, mindset, etc.? Go back at the end of each week and remind yourself why it’s worth staying the course. Writing down your thoughts and revisiting them creates memory muscle and makes you envision your goals beyond just wishing they come true.
Celebrate your Wins, Big and Small. Maybe your jeans fit better, or you were able to go off a blood pressure medication or you were consistent with your fitness routine the whole month. Whatever the win, take time to celebrate the fact you stayed on track, and it feels good. Maybe that looks like a cup of tea with a friend or treating yourself to a massage. Celebrations encourage you to keep going and keep you on a path of consistency.
Early to Bed, Early to Rise. I’ve found that the most successful people get lots of sleep, but they also don’t sleep in. Getting up early and accomplishing small tasks before most of the world gets out of bed puts your day on a positive path. Try it for a week and see how much more productive your day can be.
Consistency is Key. Stick to commitments and goals that are sustainable and you can remain consistent with. Setting realistic goals will help with this and keep consistency at the top of mind. Maybe that is 5 minutes of daily meditation, 10 minutes in the sunshine, or 20 minutes of movement per day. When setting intentions and goals think about something that will stay stable within your routine.
Practice Movement You Enjoy. When starting a new exercise routine remember it does not have to be painful! Try out new forms of movement like yoga, tai chi, or a dance class. If you love taking long walks- stick with that! Find something that you look forward to doing and we call that joyful movement!
Befriend Your Body. Rather than working against your body befriend and work with your body. This includes practicing joyful movement. Take time to slow down, and rest when you need to. Prioritize meal time and eat what your body is asking for.
Mindful Moments. Meditation can be done in all sorts of settings. Make doing laundry or the dishes a meditative practice by focusing on the task at hand and noticing when your mind wanders. Drive to work as if you’ve never made that drive before. Set aside time each day free from screens and distractions to meaningfully connect with loves ones and friends.
Give a “By When” Date. When setting specific goals, give a “by when” date, whether that be weekly, monthly, quarterly or yearly goals.
Self-Care. Schedule self-care, like any other appointment, by putting on or in the calendar, whether it be a meditation, massage, workout, task, therapy, etc.
Accountability. Have an accountability partner, like a friend, that you can workout with or have similar goals to, so that you can increase your chances of adhering to your plan.
Start Small and Be Realistic. Don’t take on too much because it can be overwhelming.
Give Yourself Some Grace. We all fall out of routines, but it’s never too late to get back into it and find balance.
Remember, making your New Year’s resolution stick is about creating lasting changes. By setting realistic goals, staying consistent, and maintaining a positive mindset, you can increase your chances of success! Good luck and happy scouting!