This year I resolve to:
- Lose weight
- Start a fitness program
- Workout more
- Eat healthier
- Stop smoking, drinking, etc.
It’s likely you have had one or more of these resolutions on your list in the past. It’s also likely you made it a few weeks, maybe even a few months, into the New Year then gave up on your resolution. Why?
Why do most resolutions fail?
We ask too much of ourselves, we make a job out of reaching our resolutions and we aren’t very nice to ourselves when we slip up. We become our own overbearing, micro-managing boss. So, of course, we eventually rebel against ourselves.
Too Many Resolutions
The New Year brings excitement about the possibility of the future. You may find yourself pumped up to accomplish lots of big and bold goals, so you make a huge list of resolutions. That’s fine. It’s good to get things you want to do in life out of your head and onto paper. That’s the first step to bringing them to fruition.
Once you’ve made that list, prioritize it. If you could only accomplish one resolution this year, which would you choose first? Write it on a separate sheet of paper and post it somewhere you will see it everyday. Honing in on one resolution helps you to get some real traction. If you accomplish it before the year is up, you may find you have the confidence and motivation to accomplish a few more on your larger list.
Resolution Is Broad, Vague or Complicated
Losing weight is probably number one of a lot of resolution lists every year. The problem with it as a resolution is that’s too vague. How much weight do you want to lose? Losing 50 lbs requires a different strategy than losing 5 lbs. Losing body fat involves putting on muscle, so your scale and BMI index may indicate that you haven’t lost any weight for a while.
The other factor with the goal of losing weight is time. When do you want to achieve this goal? Is that realistic? How much time to you have to give to your fitness program?
Diet is yet another factor. Are you willing to change your eating habits? That takes time too.
When clients don’t see the scale tip 5 pounds in the first week, they get discouraged and want to quit.
Losing weight is a big goal that needs to be broken down into smaller steps, benchmarks and goals. Instead of resolving to lose weight. Try a resolution that is specific, tangible and measurable like resolving to walk for 30 minutes/3 times per week or to eat your last meal of the day before 7:00pm. At the end of each week, you can answer yes or no to whether you have accomplished what you resolved to do. You may even lose weight as a result.
Resolutions Go Against Personal Values
You know that refined sugar is bad for you, so you resolve to cut all refined sugar from your diet. Then you are invited to a good friend’s house for dinner. She made her famous chocolate cake because she know you love it so much. You value enjoying yourself, supporting friends and accepting hospitality. You are now faced with a dilemma. Do you indulge and break your resolution or do you go against your values and risk hurting your friend’s feelings to keep your resolution?
Whatever you decide that day, you will be left feeling bad in someway. This bad feeling can erode your will to continue to pursue your resolution. If it doesn’t erode it completely, you may decide to make exceptions or compromises to your resolution. In any case, you lose your enthusiasm about your resolution.
When you make your resolution, check it against your personal values. Think of circumstances where there may be conflict between your mind and your heart. Factor that into your resolution plan. If my resolution conflicts with my values, then I will _____. You cannot predict every conflict but you can prevent that conflict from completing throwing you off your resolution.
Willpower Becomes Depleted
There are many theories about why willpower wears thin, but we do know that if you are trying to resist many things at once, your willpower depletes. That is why having too many resolutions going at once becomes overwhelming. Also having a resolution that continually denies you of something depletes willpower.
If you resolve to cut out grains completely from your diet, for example, you may find yourself drawn into daydreams about the popcorn that you smell someone microwaving in the office kitchen. You may not even particularly like popcorn or ever had a craving for it like that before. Because you are denying yourself of carbs, your brain will trick you into thinking you are depriving your body of something vital.
Maybe your resolution is too severe. Try weaning yourself from grains. You can decide to only have grain when you feel like you need them. Maybe you absolutely have to have toast or oatmeal for breakfast. Allow for that, but just remember to ask yourself if you really need it or if you think you do out of habit.
We are so hard on ourselves when it comes to resolutions. We talk to ourselves in ways that we would never tolerate hearing from other people. We call ourselves names to coax us into finally doing that resolution this year. We look at ourselves so critically in the mirror. One slip up and we call ourselves complete failures.
Before you finalize your resolution, look at what it’s saying to you. Is it a resolution that’s fun, meaning that it’s challenging and novel? Are you just creating my burden for yourself and becoming your own task master? Will you feel a sense of pride and accomplishment with this resolution? Does it enliven your sense of curiosity?
Let’s take the resolution, “I resolve to workout more.” Jeez, really? You already work 50 plus hours each week. Do you really want more work?
What if you changed that to “I resolve to try new activities until I find one that I really love doing and is so much fun that I cannot wait to do it.”? You’ve created a challenging adventure for yourself to start looking at sports, recreation and fitness activities of all kinds and trying them out. You can enlist friends to join you. Who knows, you may find you are natural Parkour Traceuse/yogini.
If you are tired of making resolutions every year only to give up on your list mid-January, join Spitfire’s New Year’s Fitness
Resolution Renovation Program. In this program, you get to the heart of what you want to accomplish in 2012, creating a blueprint to get there, get rid of what’s holding you back, and build a fitness program that suits you, your schedule and your lifestyle.