This is my guide to starting new routines, practices, and systems to create a new lifestyle filled with good nutrition, physical activity, and self-love. Everything here is based on science and I have done it myself and now I want to share my secret to success with you.
WHY NOW?
If every year you say the same thing: That this will be when you finally change your life only to end 12 months the same, or worse, further away from your goals. I’ve been that person. Several times, my New Year’s resolution was to lose 20 pounds but I ended the year 30 pounds overweight. I understand you and I have been in your place. What I discovered is that I had to fall in love with the process of becoming the woman of my dreams – not with the result. I learned what scientists and great philosophers confirm is the way to success: Repeat the activities that bring us closer to our goal until they become habits and part of our lifestyle. Today you have the opportunity to start from scratch and finally declare that this year will actually be different. I hope you decide to take this first step with me.
Here are 5 science-based strategies according to human behavior scientist Katy Milkman. I have used them myself and I’m proof that they do work. I invite you to join the challenge with me!
1: MAKE A PLAN BASED ON PROGRAMMING
Your goal has to be super specific and your plan has to include when and where. If your New Year’s resolution is to run five days a week, a plan like “I’ll run during the week” is too vague and has to be defined. A schedule-based plan would be like “I will run in the park near my house at 7 am before work for 20 minutes Monday through Friday.”
Scheduling when you will fulfill it is important. The more you do it, the more it becomes a habit and you’ll even feel guilty and bad when you don’t. I recommend that you put your plan on your calendar and add a reminder on your cell phone.
When you plan and organize your day with these details it can also help you anticipate and avoid obstacles. For example- if you are invited to breakfast at 7 am on a Monday, you will automatically know that you have to decline the invitation because you already planned to run at that time.
2: ADD A PUNISHMENT
It sounds a bit dramatic but when you know that you will face some punishment or penalty it will help you achieve your New Year’s resolution. An easy way to do this is to tell a few people close to you about your goal so that you feel embarrassed if they find out you missed it. (For example: I told all my TikTok followers that I would make this guide and just thinking about their disappointed faces made me finally complete this).
Another punishment more severe than shame is putting money on the table, and there is excellent evidence that this type of penalty does motivate you to succeed. You can make a bet with a friend that you will keep your New Year’s resolution or you will pay him/her $500 (it can be any amount but make sure it’s a decent amount that hurts and motivates you).
Punishments are even more motivating than rewards. We are used to others (governments, health plans, police) fining us for not complying, but this time you will be fined for misconduct.
3: MAKE IT FUN
If something feels like a chore or work, you’re not going to do it. So better find ways to combine this activity with something fun, something that brings you joy or catches your attention. For example: only watch your favorite television show when you go to the gym or when you get on the treadmill.
Scientists say their research has shown that in order to achieve your goal you must not neglect an important part of the equation: Enjoying the act of pursuing goals. In other words, enjoy the process. If exercising or cooking healthy isn’t fun, chances are you won’t stick with it. But if you enjoy your workouts or meals at home, scientists say you’re more likely to stick with your goal for longer.
One way to make the process of pursuing a goal more fun is to combine it with an activity that already gives you pleasure. Consider only watching your favorite TV show if you go to the gym – this could help you enjoy gym visits and get excited about those workouts. Or just buy yourself a latte those nights you cook at home or listen to your favorite music while you make a healthy dinner.
4: EMBRACE FAILURE
Scientists say that when you set tough goals, but give yourself one or two times a week to stumble, you’ll have better results than if you don’t give yourself room for emergencies.
If you completely deviate from your goal, your instinct will be to declare yourself a failure and throw in the towel. Here’s how it happens to me: I planned to go to bed early every night, but couldn’t resist staying up until 1 am on a Friday to watch every episode of my favorite show. So then my plan to fall asleep at 10pm went to waste and I even ate a box of cookies while watching the show because “screw it!.”
The good thing is that there is a way around all of this. If you set hard goals but give yourself one or two permissions to stumble each week, you may have better results than if you start hard or easy goals with no room for error. Scientists say that being able to declare an “emergency” (instead of saying “screw it”) will keep you progressing even after you stumble.
5: INCLUDE YOUR FAMILY AND FRIENDS
When your loved ones become your support to achieve your goals, you will have fewer obstacles to achieve them. Having the support of my friends and family gives me the full conviction that my goals are worth fighting for. Try to share your goals with your spouse, your children, your best friend and ask them to join you.
Scientists also support this step: Spending time with high performers can improve your own performance. If your New Year’s resolution is to run a marathon or write a book, you’d be wise to start hanging out with friends who have already accomplished what you’re setting out to do. They will be able to show you how it is done and by spending time together you will learn their habits, behaviors and thoughts. Scientists say that if you ask your successful friends directly how they achieved the goal you now want to achieve and practice those tactics, you will be more likely to succeed. Pursuing your resolutions with friends is fun too, and that’s another key to success. And if you don’t know people in real life who have done what you want to accomplish- look them up on social media, listen to them on podcasts, read about their successes. in books. And of course, now you have me as a friend!
For more, check out my guide (I have a journal planner that you can use to help you plan your goals)
Link here: https://view.flodesk.com/pages/61d50b53a247a7a541995db0
