New Year's Resolutions: Doomed to Fail or Secret to Success?
Raise your hand if December 31st makes you feel like time slipped through your fingers! Do you remember setting New Year’s resolutions before the last countdown for this year? How did you do?
If you achieved your goals, or are continuing with your newly formed habits, congratulations! If you fell off the wagon, you are not alone. According to a Forbes Health study cited in this article, only 1% have followed through with their resolutions in month 12, and 6% are still sticking with it.
The main reasons why we fall off the wagon include:
Our goals are too vague, too lofty
Lack of support or resources
Competing priorities
Our expectation of a 100-meter dash rather than a steady long-distance run
Setting goals
It takes thoughtfulness and commitment. To increase the probability that we accomplish our goals, it’s essential to set SMART goals:
Specific - Define the specifics of your goal. Each goal should be narrowed down to one specific area, and defined by what the end result should look like. For example, “I want to be a better leader” is not specific enough; but “I want to be a leader who is more open to input and ideas” is.
Measurable - Set metrics to measure progress. This may include the actions that need to be taken, the frequency or the quantity of actions, and milestones that indicate progress. For example, if your goal is to increase core strength, then “Holding a plank for 60 seconds without shaking” defines the measures.
Achievable - A goal needs to be realistic. Do you have the resources you need to reach your goal? If not, can you find the necessary resources? If you find the goal is not achievable, return to the Specific and redefine. Following the example of increasing core strength, if we can institute a routine with easy-to-obtain resources, it becomes more achievable: “I will use this Pilates Bar Kit for 15 minutes every day” incorporates the how and measures.
Relevant - How is this goal meaningful to you? What positive impact will it have on you, and how does it align with your life dreams and purpose?
Time-bound - A due date helps us to manage our time and measure progress. It serves as healthy pressure to be persistent and keep our big picture in mind, even when we run into challenges. If the goal is to build a habit, the due date of each occurrence in the frequency helps build our momentum to achieve the ultimate goal.
Reflection as part of goal-setting
While setting goals focuses our vision for the future, I find reflecting on how far we have come is an important part of setting goals. Remembering goals are set by us, and we are not set by goals, helps us adapt to new situations and adjust the goal, rather than getting frustrated by our failures or giving up altogether.
Goal attainment does not define success or our well-being. Now as a routine, I relive the year we are waving goodbye to, and envision what next year will look like. Reflecting back, I pat myself on the back and build new goals upon previous success. Even if I didn’t stick with my resolution or reach the goals I set at the beginning of the year, I may find many other things I achieved that made the whole year fruitful.
Emily Giacomini’s year-end reflection template has been invaluable to me and I have used it for a couple of years now. Here is an example:
Even though our original goal to go to one destination wasn’t achieved, we adapted to the situation, changed course, and were rewarded with a pleasant surprise.
Accountability is a key ingredient in achieving goals. Depending on the goals, some people find using technology (such as apps) helps them monitor progress, while others have accountability partners to keep them on track.
As a coach, I partner with people to clarify their goals and define SMART goals, hold them accountable, and support them to adjust or change direction when new situations arise. If you want to explore how I can help you achieve your goals in the coming year, let’s have a brief complimentary clarity call to set a new goal that you can achieve.
