{"id":1772,"date":"2016-01-04T15:02:34","date_gmt":"2016-01-04T20:02:34","guid":{"rendered":"https:\/\/www.corelifemd.com\/?p=1160"},"modified":"2016-01-04T15:02:34","modified_gmt":"2016-01-04T20:02:34","slug":"new-year-new-goals","status":"publish","type":"post","link":"https:\/\/corelifemd.com\/dev\/new-year-new-goals\/","title":{"rendered":"New Year, New Goals"},"content":{"rendered":"
It’s that time of year again. The time when one year comes to a close and another begins to unfold. The time when so many make resolutions, determined to make changes and improve their lives.\u00a0 I wanted to share some guidance on how to make this next year of your life as healthy as possible.<\/div>\n
<\/div>\n
First, let’s take a moment to look at what a “resolution” really is:
\n\u00a01) a\u00a0firm\u00a0decision to do or not to do something<\/em>
\n\u00a02) the action of solving a problem, dispute, or contentious matter:\u00a0the peaceful resolution of all disputes\u00a0|\u00a0a successful resolution to the problem<\/em><\/span><\/span><\/span>Honestly, when I think of New Year’s resolutions, I always think of the first definition;\u00a0firm, decisive, black and white<\/em>.\u00a0 I wonder, however, if more people would stick with their resolutions if we approached them with the second definition in mind – a\u00a0solving<\/em><\/p>\n

\u00a0of a problem, and a successful one at that!\u00a0 Resolutions should<\/span>\u00a0not be something you do TO yourself, but something you do FOR yourself.\u00a0 The changes you hope to make are not limitations, they’re opportunities — the opportunity to feel healthier, to have more energy, to feel less stressed, to expand your mind — the list goes on and on.\u00a0 The context, the way in which you frame your resolution, however, can have a huge impact on your ability to commit to it and see it through.\u00a0 Your resolution is<\/span>\u00a0resolving<\/em>\u00a0something, something you don’t like, something that doesn’t feel good, something that is inhibiting you from being your best version of yourself.\u00a0 Resolutions are FOR YOU. \u00a0<\/span><\/span><\/span>Before we get to some examples and how we can make them better and more self-affirming, let’s take \u00a0moment to talk about how to set good goals.\u00a0 I know resolutions and goals are not entirely synonymous, but it seems that the principles that apply for good goal setting will\u00a0also be beneficial in outlining strong resolutions.\u00a0 A good mnemonic to use is SMART.\u00a0 Goals should be:<\/span><\/p>\n

S\u00a0<\/strong>– specific<\/span>
\nM\u00a0<\/strong>– measurable<\/span>
\nA<\/strong>\u00a0– action-based<\/span>
\nR<\/strong>\u00a0– realistic<\/span>
\nT\u00a0<\/strong>– time sensitive<\/span><\/p>\n

Here’s an example:<\/span><\/p>\n

I will lose weight.<\/em><\/span><\/p>\n

This one can use some help.\u00a0 First of all, it’s not specific.\u00a0 Will you lose a pound? 10 pounds? 50 pounds?\u00a0 Is it realistic? I don’t know. Do you need to lose weight? Is it\u00a0healthy for you to do so? Do you have the resources and support necessary to do so?\u00a0 It’s also not time sensitive.\u00a0 Will you lose the weight by next year? By your sister’s wedding? By Easter?\u00a0 This goal is too vague.\u00a0 It makes it hard for you to chart your progress and feel success.\u00a0 And how are you going to do it? What is the action by which you will\u00a0pursue this goal?<\/span><\/p>\n

Rephrased –\u00a0I will lose at least \u00a0x pounds by April 1st by walking 3 times a week for at least 30 minutes for the next 3 months and cutting back my soda intake to 1 can of soda two times per week.<\/em><\/span><\/p>\n

Specific: x pounds by specific actions<\/span>
\nMeasurable: x pounds by April; 30 minutes a day, 3 times per week; 1 can, 2 times per week<\/span>
\nAction-based: walking & diet changes<\/span>
\nRealistic: 90 minutes per week very doable, does not require a gym or any special equipment; \u00a0reducing soda consumption means I’m already drinking more than that, so drinking less should be affordable and possible<\/span>
\nTime-sensitive: 3 months<\/span><\/p>\n

Final thoughts:\u00a0<\/span><\/p>\n

    \n
  • Start small. If you want to change your diet, pick one thing a week (like we did in our last 5 weeks of challenges!) to focus on.\u00a0 Maybe this week you eat vegetables 3 times a day.\u00a0 Then next week you might keep eating your veggies and start\u00a0drinking at least 64 oz of water a day. Then you have veggies, water, and you have only one processed\/packaged food a day\u2026 keep building until you reach the place you want to be and then maybe\u00a0challenge yourself to go further.\u00a0 But don’t take it all on at once. \u00a0<\/span><\/li>\n
  • Focus on one primary goal at a time.\u00a0 If you want to eat healthier to lose weight, focus on eating healthier and see if the weight follows. \u00a0<\/span><\/li>\n
  • Rephrase your thinking.\u00a0 It’s not that you “can’t” eat sugary treats, it’s that you “don’t” eat them because you want to make a healthy change. \u00a0“Can’t” makes you feel like you don’t have any control; “don’t” empowers you and let’s you make a conscious decision.<\/span><\/li>\n
  • Finally, be gentle to with yourself.\u00a0 Change is hard. Don’t give up, but don’t give up on yourself if you’re struggling. Regroup, try again, tweak your goal, seek help — resolutions are for you and just because we reserve one day a year to specifically make them doesn’t mean you can’t make them whenever you want!\u00a0<\/span><\/span><\/li>\n<\/ul>\n

    Wishing you a happy, healthy New Year.<\/span><\/span><\/p>\n<\/div>\n

    \u00a0<\/span><\/span><\/div>\n
    Aubrey Phelps MS RDN<\/span><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"

    It’s that time of year again. The time when one year comes to a close and another begins to unfold. The time when so many make resolutions, determined to make…<\/p>\n","protected":false},"author":13,"featured_media":1266,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[],"yoast_head":"\nNew Year, New Goals | CoreLife Healthcare<\/title>\n<meta name=\"description\" content=\"It's that time of year again. The time when one year comes to a close and another begins to unfold. 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