Q. With the new year underway, can you give me suggestions on how I can be most successful with my resolutions this year?
A. Happy New Year! With so much indulgence surrounding us over the many weeks leading up to and including the holiday season, the beginning of a new year is a common time to consider resolutions.
Some of the more common resolutions are:
· To exercise more
· To eat healthier
· To lose weight
· To spend more time with family and/or friends
· To save money
· To reduce my time spent on social media
· To quit smoking
· To quit drinking or reduce alcohol
Notice that most resolutions involve “bettering” ourselves in some way, shape or form. If you find it difficult to adhere to your resolutions, you are not alone. According to Forbes, only 9% feel they were successful in their resolution by the end of the year. Also, 23% of people quit their resolutions within the first week! WOW!
One way to ensure you are with the successful 9% is to redefine your resolutions and instead think of them as S.M.A.R.T. goals. This method increases your success by 42%. If you are going to go through the effort and make a resolution, you most likely would prefer to be successful in your endeavour. Consider adopting the five elements of S.M.A.R.T. goals.
The acronym S.M.A.R.T. stands for Specific, Measurable, Achievable, Relevant, and Time-bound. This method of goal-setting provides a clear roadmap, making it easier to stay on track and celebrate progress. Let’s look at some examples for each.
Specific: Define your goal clearly. Instead of saying, “I want to be healthier,” say, “I will eat three servings of vegetables each day.” Specificity eliminates ambiguity and provides focus.
Measurable: Ensure your goal has a quantifiable outcome and include numbers. For example, tracking your daily water intake or recording weekly exercise sessions allows you to monitor your progress.
Achievable: Set a goal that is realistic given your current circumstances. If you’re new to exercise, committing to daily hour-long workouts may not be feasible. Instead, aim for three 20-minute sessions per week to start.
Relevant: Align your goal with your personal values and priorities. Ask yourself, “Why is this important to me?” A goal that resonates with your life’s purpose is more likely to inspire commitment.
Time-bound: Attach a deadline or timeline to your goal. For instance, “I will walk 5,000 steps a day by the end of February” creates urgency and a clear endpoint.
Regardless of what your resolution is, be S.M.A.R.T. about it and watch how much more successful you will be. The beauty of S.M.A.R.T. goals lie in their structure. By breaking down what you want to achieve into manageable steps, you create a clear plan. This reduces the overwhelm that often accompanies big resolutions and fosters a sense of accomplishment as you check off milestones along the way.
Research shows that setting specific and attainable goals increases your likelihood of success. The American Psychological Association notes that focusing on smaller, incremental changes is often more effective than attempting drastic overhauls.
Let’s compare some common resolutions to S.M.A.R.T. goals as it applies to health and wellness.
· Resolution: “I want to exercise more.” S.M.A.R.T. Goal: “I will attend a yoga class every Monday evening for the next three months.”
· Resolution: “I need to drink more water.” S.M.A.R.T. Goal: “I will drink at least eight cups of water each day, measured by filling my reusable bottle twice daily.”
· Resolution: “I’ll reduce stress this year.” S.M.A.R.T. Goal: “I will practice mindfulness meditation for 10 minutes every morning before work for the next 30 days.”
Change can be difficult, and big changes can prove to be very challenging. Obstacles may arise which will undoubtedly set you back. For this reason, if your goal feels daunting, break it up into smaller steps. When you see your progress, this will help you build momentum.
Don’t forget to celebrate success, regardless of how minor they seem. You can do this! Here’s to a healthy 2025.
For more information on this or any other health topic contact the pharmacists at Gordon Pharmasave, Your Health and Wellness Destination.
