Make Your New Year’s Resolution Last All Year with Highlands Chiropractic
“This is my year!” Sound familiar? And after the holiday’s hangover caused by late nights, over indulgence of food and alcohol, and lack of sleep, you hit the ground running on January 1st. Only to abandon the “new you” in just a few days or weeks.
It’s ok. I’ve done it, you’ve done it, and just about anyone over the age of thirty has done it. We tell ourselves this year will be different. We are gonna make the change for good. We are gonna get back in shape, drink less, sleep more, read more, or watch less Netflix. The reality is we are all doomed before we start.
Most of our failures are due to two factors. First is not defining your goal and second, is making such a drastic change that you cannot maintain. You can avoid these mistakes by setting intentional good habits. Let’s break down these good habits.
Start with a realistic goal. Maybe you want to take up running again. But instead of, “I will run a marathon by March.” Try “I want to run an extra 1-2 miles each month.” A small goal will be obtainable and encouraging to achieve. It is the perfect example of a mantra I repeat to myself, “I need to crawl before I walk, and walk before I run.” By breaking down your goal of running a marathon into smaller, achievable goals first. To run 26.2 miles you have to complete mile one first. Smashing a smaller goal is a like treat for the brain. It feels good and will want to reach the next goal. This brings us to the our second factor in keeping our new year’s resolutions, which is not making too drastic of a change. For this I like to use the 21/90 rule when make lifestyle changes.
Drastic changes often lead to failure. Follow the 21/90 rule to avoid the second factor in failing your resolution. The 21/90 rule states, “it takes 21 days to form a new habit and 90 days to make a life style change.” The first 21 days will involve resisting the urge to give up. You will have to establish motivation and commit. The first 14 days of 21 are the hardest and where most will abandon their goal. During the first two weeks, you shouldn’t even try to run. If the only time you have to run is the early morning, set your alarm, get up and put on your running gear, and maybe walk a bit. Just get yourself accustomed to waking up and preparing to run. In week two you start your workout program to ease yourself back into running. After 21 days you are on your way to a lifestyle change.
Now don’t be fooled, between 21 days and 90 days there is still plenty of time for failure. The true change hasn’t occurred. You have to stay motivated and continue to reach for your goal. I will caution you from skipping a day of your routine as a reward. You made the decision this year was “the year”, so keep pushing yourself till day 90. That is when things get a little easier. Life will try its best to throw you off your path, but you will now have the desire to keep going.
In this article we used running as our example, but this method can be utilized for any changes you want to make. We only covered the 2 main reasons New Year’s resolutions fail. There are more steps to help you achieve a life style change. I encourage you to do a quick search on the “21/90 Rule” to learn more. But please remember this, even though I don’t know you, I’m in your corner, I’m rooting for you. Now go smash those goals.
