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Make New Years Resolutions You Can Keep
Joanne Lewis • 29 December 2019
How to make New Year's resolutions you'll keep in 2020
January 1st is that time of year that many of us see as an opportunity for a fresh start after all the indulgence (or sometimes a few days later in my case, as on the first I'm usually still indulging, and don't want to fail before I've begun). But how many of you have ever actually stuck to your new year’s resolutions for more than a month?
I saw research last year that said 60% of us make New Year’s resolutions, but only 8% stick with them… so the odds aren’t great.
This year, rather than just making a resolution… break it down into SMART goals.
To help you out I’ve included a few examples of how to make you goal SMART, and therefore more likely to be accomplished.
A SMART goal for a top New Year’s resolution of eating healthier and losing weight would be:
Specific: (use quanitities)
Measurable: (this helps you to see if you are sticking to your goal)
Achievable: (small achievable goals equal progress)
Relevant: (goals should be relevant to you, not generic)
Time-bound: (give yourself a time scale for achieving your goal – i.e)
I will lose 10lbs within 3 months by eating 5 pieces of fruit per day instead of snacking on biscuits between meals.
By setting small goals in this way, you can adjust them once achieved so you are always progressing.
Setting smart goals will help you make healthier food choices. You can split your goals into the specific eating goals (e.g. eating less biscuits), and the behaviour change goals (e.g. preparing fruit and vegetable pots to eat on the go).
Both types are important.
Examples of SMART eating goals:
Start with just a few at a time, maybe 3 small goals, and see how you get on. Better to start with a few you can stick to than a huge goal that you can’t.
'I will...
Limit my chocolate intake to one fun-sized bar three times a week
Eat at least three pieces of fruit everyday
Cut my alcohol by half
Examples of SMART behaviour change goals:
'I will...
• Sit down at the dinner table to eat all meals an eat without distractions
• Avoid keeping food temptations in the house
• Serve food on smaller plates
Getting good at goal setting
Measuring success
How are you going to measure success? Think how long it might take to achieve a specific goal and set a date for checking it. Tick if achieved or not by the review date. When a goal has been achieved, allow yourself a reward or treat, such as going to see a favourite film, buying a new CD, or going for a swim. Something for YOU - you deserve it!
Support
Making changes is tough, and to be successful, you'll need support and encouragement. Where will you get your support from? It might be a friend, family member, your GP, practice nurse or dietitian, or a group perhaps. Someone to say "Well done!" or "How's it going?" on a regular basis can make all the difference to your motivation and confidence.
Planning ahead
It really is worth planning ahead. Think about possible barriers, or obstacles that might get in the way of making changes. Your food diary might help you with this. Once identified, think of ways to overcome them, and plan ahead. Click on 'Keeping going' for more details.
What if things go wrong?
It's normal! There are bound to be times when other things get in the way of you achieving your goals: family pressures, busy periods at work, holidays, illness...
To get back on track:
• Remind yourself of the reasons for your goal
• Look at what you've achieved so far
• Remember that a small lapse in your plan is not the end of the world
• Adjust the goal if it is no longer achievable
This SMART goal setting technique can be applied to anything you want to achieve. Other popular New Year’s resolutions include:
Exercise more
I will get up 30 minutes earlier 3 times per week to run. Within 3 months I will run 5km in this time.
Learn a new skill or hobby
I will learn how to play my favourite song on guitar. I will attend 1:1 classes with a guitar instructor once per week and practice at home for 15 minutes each day to achieve this within 3 months.
Spend more time with family and friends
I will research and plan family activities and excursions for at least 2 weekends per month and organise at least 1 evening per month to meet up with friends for a social activity. After 3 months, I will increase this to 2 evenings per month.
Are any of these resolutions on your personal list? Maybe this is the year you will achieve all of them? Here's to a new year filled with much success and happiness.
A picture of Santa and me...
... Buy one, Get one Free*
... a second print using the same photo for free*
... a mounted print of a photo she's created for me*
I couldn't let Black Friday 2020 go by without some amazing deals for my wonderful and valued customers... I've missed you all so much this year, but have loved the few shoots I was able to squeeze in between lockdowns and Home Education. With all the optimism I can muster for next year (I am naturally a pretty positive person) I am offering some spectacular deals on vouchers for my Hertford Studio and outdoor or on-location sessions next year (packages may be given as gifts, but please confirm preferred locations around Hertfordshire and some parts of London, Cambridgeshire and Essex with me before booking).
You will need: an egg box scissors black and white paint paint brush googly eyes glue (hot glue gun ideally) black felt tip pen string or ribbon for hanging
You will need: an egg box scissors white paint paint brush black felt tip pen or sharpie goggly eyes and glue (optional)
You will need: an egg box scissors Orange (or yellow and red) paint paint brush black felt tip pen or sharpie lollypop stick glue green paper/card for leaf
You will need: an egg box scissors black paint paint brush googly eyes glue Red paper/card for bow-tie White paper/card for shirt and teeth
You will need: an egg box scissors green and black paint (or I used a green egg box for the head) paint brush googly eyes glue black paper/card for hat orange paper/card for hair
