New Year, New You: Crafting Resolutions That Work
As the New Year rolls around, many of us feel the pull to make sweeping changes in our lives. Whether it’s committing to a healthier lifestyle, setting fitness goals, or finding more balance, New Year’s resolutions can be a powerful motivator. However, they can also be a source of frustration if we don’t approach them thoughtfully.
At Griffin Fit, I believe in setting goals that inspire growth without overwhelming us. So, let’s dive into why resolutions often succeed or fail, and how you can make yours work for you.
The Pitfall of Over-Expectations
One of the biggest reasons resolutions fail is the tendency to overreach. We’re inspired by the promise of a fresh start, but sometimes our goals are more about what we wish we could achieve rather than what’s truly realistic. For example:
Declaring you’ll work out seven days a week after years of inactivity.
Cutting out all sugar, alcohol, or processed foods overnight.
Expecting rapid weight loss or instant strength gains.
These goals, while ambitious, can lead to burnout, frustration, and ultimately giving up.
Managing Expectations: Achievable vs. Desirable
A great resolution strikes a balance between what’s achievable and what’s desirable. Here’s how to frame your goals for success:
Start Small: Instead of aiming for perfection, aim for progress. If you’re new to exercise, commit to two or three workouts a week rather than daily sessions.
Be Specific: A vague goal like “get fit” can be hard to measure. Instead, set a specific and attainable target, such as walking 10,000 steps a day or doing 10 push-ups.
Focus on Process, Not Outcomes: Rather than fixating on losing 10kg, concentrate on habits that will help you get there, like meal prepping or adding more vegetables to your plate.
Why We Choose Resolutions: Digging Deeper
To create meaningful resolutions, it helps to understand the deeper reasons behind them. This often comes down to two types of motivation: intrinsic and extrinsic.
Intrinsic Motivation comes from within. It’s driven by personal values, enjoyment, or the satisfaction of achieving something meaningful. For example, wanting to improve your health because it makes you feel energised and capable.
Extrinsic Motivation is influenced by external factors, such as praise, validation, or avoiding criticism. For instance, setting a resolution to lose weight because of societal pressure or the opinions of others.
While both types of motivation can drive behaviour, intrinsic motivation is far more effective and sustainable. When your goals align with your core values and personal fulfilment, you’re more likely to stay committed, even when challenges arise.
Ask yourself:
Why do I want this? Is it for personal growth or to meet external expectations?
What deeper value does this goal represent? Will it bring you joy, confidence, or long-term health benefits?
Am I setting this goal for myself or others? Aligning your resolutions with intrinsic motivations ensures they are meaningful and achievable.
For example, if your goal is to run a marathon, focusing on the intrinsic rewards—such as proving to yourself that you can overcome challenges—will keep you motivated far longer than external rewards like medals or applause.
Tips for Creating Resolutions That Stick
1. Set SMART Goals: Ensure your resolutions are Specific, Measurable, Achievable, Relevant, and Time-bound.
2. Celebrate Small Wins: Acknowledge progress, no matter how small. It’s motivating and reinforces your commitment.
3. Build a Support System: Share your goals with friends, family, or a coach. Accountability can make a big difference.
4. Anticipate Setbacks: Life happens, and that’s okay. Instead of abandoning your goals after a slip-up, use it as an opportunity to learn and refocus.
5. Reflect Regularly: Check in with yourself weekly or monthly. Are your goals still relevant? Is your approach working? Adjust as needed.
A Positive Perspective
Remember, resolutions aren’t about becoming someone else; they’re about becoming the best version of yourself. At Griffin Fit, I encourage clients to think of resolutions as a journey rather than a destination. You’re not aiming for perfection but for growth—and every small step you take brings you closer to your goals.
So this year, take a deep breath, set meaningful and realistic resolutions, and know that you’re not alone. With the right mindset and support, you’ve got this!
Here’s to a happy, healthy New Year filled with progress and positivity.
