Every year at the end of December, I reflect on the past year’s highs and lows, and the goals I set and didn’t achieve along with those I did. Most of them involve going to the gym and eating better, and 90% of the time I haven’t come close to meeting them. As inconceivable as it sounds, I find myself again making the exact same New Year’s resolutions I wasn’t able to accomplish last year! Sound familiar?
Resolutions Need a Reason
Many people get stuck in this same loop, making the same New Year’s resolutions year after year: “I will work out at least three times a week,” “I will lose 10 pounds,” “I will go to sleep by midnight,” etc. Most of us enter the new year determined to achieve our goals, but the changes never last to March. Why? Because most New Year’s resolutions are emotionless and without any motivating or driving force behind them.
To change a behavior or daily habit for a week or two is easy, but it is incredibly difficult to sustain that change over a long period or for the rest of your life if you don’t have a good reason to do it (and knowing you should do it isn’t a good enough reason for most of us). We all know we should exercise and eat better, but most of us don’t do it. So, how do you make a New Year’s resolution that sticks? Make it personal and important.
How to Make and Keep Yours
If you want to change your behavior or lifestyle, here are some steps that can help you start 2013 on the right track.
1. Think of a New Year’s resolution and write it down.
Example: I want to have better blood sugar control.
2. Look at the resolution and ask yourself why it is important to you. List your reasons.
Example: I want to live a long time and watch my son graduate high school; I don’t want to lose my toes or feet; I watched my mother die from the disease and I don’t want to go through the same thing.
3. Rate your reasons (1 being the most important, 10 the least).
Example: 1) My son’s graduation; 2) Don’t want my Mom’s end of life; 3) I want to keep my toes.
4. Now that you have solid and important reasons to change your behavior and achieve your goal, think about how you can go about it.
Write down what you will have to change on a daily or weekly basis to make the goal work. Be very detailed.
Example: I will put out my finger sticks by the bedside table so I can test my blood sugar as soon as I wake up. I will make an appointment with a dietitian to make a meal plan. I will keep a log of my sugars every day. I will switch from juice to diet soda.
5. Set-up some mini milestones and rewards (not food related) for when you meet them.
This will help your motivation continue through the year until it becomes routine.
Example: If my blood sugar stays below 200 for one month I will take my family ice-skating. If I keep my blood sugar below 180 for three months, I get to book my summer vacation.
Remember, you can make goals and revise goals throughout the year and use the same method to meet them. What are you waiting for? Get started on your New Year’s resolutions now and have the faith and belief that this time you are knocking them out of the ballpark!