The Joint Ventures' Blog

New Years Resolutions 2018

Monday, January 01, 2018

In this season of resolution making, it's important to spend a bit of time reflecting on what real changes would benefit your health and wellness.

Most people are successful with resolutions in the first two weeks, derail by February, and right back where they started come December. Why is this? Americans are known for their lack of moderation when it comes to choices. When making New Year's Resolutions for 2018 remember that “bigger isn’t always better” and set yourself up for success by resisting the urge to create lofty goals that you “should” do.

If the idea of resolutions is overwhelming for you, or you were disappointed in how the results from resolutions past have panned out, try some of these tactics with goal setting in 2018:

  1. Choose something meaningful to you.
  2. Jeff Janata, chief of psychology at UH Case Medical Center in Cleveland, Ohio explains that “taking on a goal because of outside pressure just makes people want to rebel...there’s an important distinction to be drawn between goals that we feel that we should accomplish and those we believe we truly want to accomplish. Rarely do we attain goals unless we truly embrace the goal.” First, look at where you are now and then think about where you want to be.

  3. Outline the process of attaining your goal.
  4. Once you examine the big picture and visualize where you want to be, sit down and write short term goals and what it will take to meet them on a daily and/or weekly basis. For instance, if you want to workout three times per week, then determine if you will do it before work, on your lunch hour, or in the evenings and write it into your daily agenda. If you are looking to “eat better,” then pack a lunch every day and carry fruits and vegetables in your bag to snack on in lieu of fast food meals and vending machine binges. If you are as ambitious and calculated as Tom Brady, then you, too, can outline the short term goals and process of attaining your long-term goal for the next three years. Don’t forget to factor in “off days” to avoid burning out!

  5. Map out your goals with a SMART method:
  6. Specific - Make it clear. Use the who-what-when-where-why tactic. For instance, “By 2018, I want to do 240 minutes of physical activity each week.” Why? The American College of Sports Medicine suggest all adults should engage in 30 minutes or more of moderately intense physical activity daily.

    Measurable - What criteria will you use to see if you are progressing and staying on track? You will stay motivated to reach the long-term goal in December when you see, for example, that you are logging two 45 minutes walks and one 75 minute yoga class each week.

    Attainable - The resolution should be something that is achievable, but something to aspire to in order to maintain motivation. If you are confident that you can do it, then you will be focused and find the means to make it happen!

    Relevant - Make it worthwhile. When you value what you have set out to accomplish, then working toward the end result will not feel like such a chore. For instance, if you despise running, then don’t claim that you will run 30 minutes each day. Find a fun fitness or dance class that you look forward to each week.

    Time-based - A commitment to a deadline helps a team focus their efforts on completion of the goal on or before the due date.

  7. Use fun tools to get you started with goal setting and keep you on track.
  8. If pen and paper is your thing, The Passion Planner is more than your average day planner or agenda. It includes prioritized to-do lists, designated sections for annual, monthly, weekly and daily focus goals, weekly "good things that happened" log and inspirational quotes and corresponding weekly challenges, an annual goal setting guide to help you brainstorm, define, and create actions for your goals your lifetime, 3 year, 1 year, and one month goals, and monthly check in reflection pages and questions.

  9. If you are more of a techie, check out 5 of the Best Goal Setting Apps.

 

Wishing you a happy and healthy start to 2018!

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