It’s January, so that means maybe you are thinking about a new year with a clean slate. And to help make this clean slate, a New Year’s resolution. Just like I love to celebrate “Christmas in July” (all baking included!), I love to make New Year’s “non-resolutions.” Think about it: How many times have you set a resolution, only for it to last a week or two—a month at best? Plus, most resolutions don’t have anything to do with you, your willpower (I don’t believe in willpower) or capabilities. Instead, resolutions seem to focus on an unrealistic action, such as “I am going to lose 50 pounds this year.”
Step 1: Come up with the defining word or phrase for your year.
I encourage you to come up with a 2018 goal for yourself—in a word or phrase—and break it into a 12-month SMART goal(s). This word or phrase should be geared to some form of your health and well-being. I find when you focus on one area, other areas seem to fall into line.
What does SMART stand for?
S = Specific
M = Measurable
A = Achievable
R = Realistic
T = Time specific
Why break your word or saying into 12 months? Well, it customarily takes 21 days to make a behavior change, so you start small and build on these month-long habit formations. Then your 2018 goal should be much more realistic and achievable.
Step 2: Translate your word or phrase into action.
Based upon your word or phrase, write down as many healthy actions you can think of to help reach this goal. Keep in mind things you can actually DO and not the end results. The SMART acronym can then help you to break these DOs down to make more realistic and achievable outcomes. Don’t be afraid to break your monthly DO into weekly DOs. For example, a goal for the month could be to eat more vegetables. The monthly SMART goal would be to eat a minimum of 30 servings of vegetables. And broken down even more, a week goal could be: “I will eat a non-starchy vegetable every day at dinner.”
Step 3: Evaluate your goal each month.
Once the week or month is over, look back at your goal and see how well it did or did not work. Did you achieve this goal? And since you set a weekly or monthly SMART goal then you can see how well or well not the specific goal worked for you. Here’s the key, if you struggled at achieving or didn’t achieve your first month’s goal, that’s ok. Troubleshoot with it and either work on it again the next month or put off for another month later in the year.
Step 4: Start at a time that’s right for you.
So when should you start? You want to make sure you have a fresh mind and are more rejuvenated than you may be on January 1st. So if you don’t sit down to work on these until the middle of January, so be it. But make sure you have plenty of tools in your toolbox to help you complete this new thought process.
What does a “non-resolution” really look like?
Here’s my personal goal for 2018, along with a few of my monthly SMART goals with the tools I have in my toolbox to accomplish it.
My word for 2018 is PEACE.
It feels like I have had disorder and mayhem in my life for about the last 6 months. I have found this is starting to affect aspects of my health, so I want to focus on trying to be more peaceful this year. This may not be what you expected, but I’m trying to show you how this can be outside-of-the box thinking on becoming healthier.
Some of the areas I am focusing on to have more PEACE are:
- Meal planning
- Reducing stress
I’m kicking the New Year off with my first SMART goal to be about MEAL PLANNING. The first week of January, I will plan three dinners for the days of Tuesday, Wednesday and Thursday (the days I work). These, of course, will be planned around the plate method (one starch, one protein, unlimited non-starchy vegetables). The second week goal is to plan four dinners, Monday through Thursday. The third week goal is to plan five dinners, Monday through Friday. Finally, the last week goal is to plan again for 5 weeks. There’s flexibility in this: If I find moving from three to four meals a week is too much, then I’ll go back to the three meals a week and establish this goal. There is flexibility with the goals, but the ultimate achievement is to set specific and realistic parts of your goal.
For February, my SMART goal will be about REST. Believe it or not, I’m setting a bedtime goal. There have been too many nights where I’ve stayed up until midnight or later because I’m doing dishes, doing laundry or cleaning after the kids are bed. So for the month of February, my goal is to go to bed at 10:30 p.m. four nights out of each week. This would allow for a minimum of seven-ish hours of sleep for myself, as my alarm goes off at 6 a.m.
Hopefully this gives you some ideas to help you get more focused on the simplicity of achieving a healthier you in 2018. What about you? Share your non-resolutions below—I’d love to hear what your personal word or saying is for 2018!