Hello, January
According to a quick-haphazard-not-scientific-in-the-slightest Google search, 90% of New Year’s resolutions fail before February. While we’re not necessarily big fans of the resolution-making a new year often brings (we’re more partial to ongoing self reflection and working toward progress at any given time of year), we thought we’d put together a quick reference for avoiding the most common pitfalls for those folks who do choose to participate in this annual tradition.
Problem #1: Too much all at once
The calendar turning to a new year, can create excitement and fresh motivation that’s very easy to get swept up in. Vowing to change everything about ourselves (Lose weight! Stop smoking! Exercise daily! Be debt free! Learn to skydive!) goes against the basic laws of physics. Think about Newton's First Law of Motion: The Law of Inertia. This states a body will remain at rest or in motion until acted upon by a force. Well, think about too many changes all at once creating enough resistance for our body to overcome our own inertia.
Solution: Keep your goals achievable and realistic. In other words: not everything all at once. Reflect on what your priorities are and start from there. Too often, resolutions are made out of shame or the “shoulds” that are placed on us by society. If our motivation isn’t coming from within, we’re going to have a harder time overcoming our inertia. Be realistic and do it for yourself. Refocus on your personal why as often as needed in order to block out any external pressure.
Problem #2: Too general
Goals like “eat better” or “exercise more” are common, but they’re not specific enough. How will you know you’re successful or not if you have no means of measuring in place? Without a way to clearly gauge our progress, it’s easy for motivation to wane.
Solution: Make your goals specific and measurable. So, instead of saying “I’m going to exercise more,” maybe try something like “I’m going to walk for 30 minutes, 5 days per week, for the next 3 months.” Being able to measure our progress is key to keeping ourselves accountable.
Problem #3: Having no plan
Setting a goal without thinking through the steps needed to get us there or anticipating obstacles that might hinder our progress, is a sure-fire way to be unsuccessful. How will we know what to do, when to do it, or how to do it if we don’t plan ahead?
Solution: Break your goal down into smaller, more manageable chunks that have their own timelines for completing them. Anticipate any barriers you may encounter along the way and have strategies ready to go to help you stay on track. For example, if your goal is to run a marathon this summer, create a weekly running schedule that realistically progresses in distance to hit your target. A potential barrier you might anticipate could be the flaring of an old injury that may sideline your progress. A solution might be (*shameless plug incoming*) to schedule a physio appointment early-on in order to get some advice on strengthening and stretching you could incorporate into your routine to keep you injury-free.
Problem #4: All-or-nothing thinking
This is a type of thinking pattern that has us viewing things in the extremes; with very little middle ground allowed. If our goal is to practice playing the piano 3 days a week, but we end up missing a day for some reason, we may fall into the trap of thinking Oh, well, that’s it. I’ve failed and quit altogether.
Solution: Focus on progress, not perfection. Try to recognize the all-or-nothing pattern of thinking when it occurs, and challenge these thoughts. Rather than thinking I’ve failed, maybe offer yourself a bit of grace and think I have another opportunity to try again tomorrow instead. We’re often our own harshest critics, so try to talk to yourself as you would a good friend. Practicing mindfulness and focusing on gratitude can also go a long way in limiting black and white thinking and get us comfortable living in the more realistic gray of life.
Problem #5: Lack of support
The phrase it takes a village doesn’t just apply to parenting. Setting a goal without putting the right kind of support in place, will make it difficult to stay motivated and accountable.
Solution: Find people who share your goals or have accomplished something similar to help guide you with their wisdom or experience. For example, if we return to our earlier goal of running a marathon this summer, perhaps consider joining a running club to provide you with accountability and encouragement from other like-minded folks. Or simply enlist a trusted friend or family member to offer you support and to be that special someone that will help celebrate you every step of the way.
Some people find remembering the acronym SMART useful when setting a goal. This means, our goals are:
S - specific
M - measurable
A - achievable
R - relevant
T - time sensitive
If your 2025 goals include something we at Comox Physiotherapy can help with, please reach out. Our skilled and friendly practitioners are ready and willing to offer their expertise and support. Call 250-339-6221 and allow us to work alongside you in achieving your health goals!
Happy New Year!
