Resolve to set SMART goals in 2011
Many Americans set New Year’s resolutions as the clock struck midnight and ushered in the hope of things to come in 2011. Yet statistics from past years are dismal at best: only 12 percent of individuals setting a New Year’s resolution are likely to follow through with their stated resolution. By the time this column is printed, many will already face the disappointing reality that they got off track and some will have abandoned their resolution all together.
The looming question is often “Why?” Those setting resolutions don’t plan to fail – they don’t plan to eat a candy bar in a moment of weakness or sleep in on a cold Ohio morning rather than getting up early for a brisk walk. They really would like to get out of debt, but the bills keep coming.
So why do many common resolutions fail? Often they are lofty intentions based on willpower rather than a solid plan of action. When things don’t go right and stress piles up, it is difficult to deal with yet another stressor – the New Year’s resolution. And once the resolution has been broken, it is easy to do it again and again.
Rather than setting yourself up for failure, start anew and follow these tips to increase your likelihood of succeeding:
Ÿ Set a SMART goal – one that is Specific, Measurable, Achievable, Realistic, and has a Time line. For example, resolving to “eat better” is among the most popular resolutions. Try to be more specific about how you plan to eat better.
Ÿ Set long-term and short term goals – a long-term goal could be stated as follows: I will select foods based upon My Pyramid. The short term goals to help you reach that long-term goal might include going to http://www.mypyramid.gov and determining what you should be eating, consuming x number of fruits per day within so many weeks, keeping track of what you are eating in a food journal for a certain number of days, etc.
Ÿ Write it down. The reality of seeing your goal in black and white makes it more difficult to settle for something less than you originally intended.
Ÿ Find an accountability partner. Making your goals public by telling a close group of friends or co-workers can increase success. Finding someone to hold you accountable for your goals is an even bigger boost. Finding someone to take the journey with you is better yet.
Ÿ Forgive yourself if you have a setback, but don’t use the setback as an excuse to give up for the day. For example, if your goal is to eat healthier and you can’t resist the super chocolate muffins your co-worker brought for an office meeting, this is not a reason to continue to eat chocolate treats the rest of the day.
Ÿ Reward yourself for small victories. Keep in mind, however, that the reward should support your goal, not oppose it. Rewarding yourself with a slice of cheesecake for meeting a health-related goal may not be the best idea. Instead, you might get a massage after a week of meeting your exercise goals. Have a game night with friends, watch your favorite movie, do something you enjoy doing.
Ÿ Start now!
Have a question you would like answered? Call 330-674-3015, e-mail shumaker.68@osu.edu, or write to OSU Extension, Holmes County, 10 S. Clay St., Suite 102, Millersburg 44654. Kate Shumaker, MS, RD, LD, is an Extension Educator, Family and Consumer Sciences, for Ohio State University Extension.
The looming question is often “Why?” Those setting resolutions don’t plan to fail – they don’t plan to eat a candy bar in a moment of weakness or sleep in on a cold Ohio morning rather than getting up early for a brisk walk. They really would like to get out of debt, but the bills keep coming.
So why do many common resolutions fail? Often they are lofty intentions based on willpower rather than a solid plan of action. When things don’t go right and stress piles up, it is difficult to deal with yet another stressor – the New Year’s resolution. And once the resolution has been broken, it is easy to do it again and again.
Rather than setting yourself up for failure, start anew and follow these tips to increase your likelihood of succeeding:
Ÿ Set a SMART goal – one that is Specific, Measurable, Achievable, Realistic, and has a Time line. For example, resolving to “eat better” is among the most popular resolutions. Try to be more specific about how you plan to eat better.
Ÿ Set long-term and short term goals – a long-term goal could be stated as follows: I will select foods based upon My Pyramid. The short term goals to help you reach that long-term goal might include going to http://www.mypyramid.gov and determining what you should be eating, consuming x number of fruits per day within so many weeks, keeping track of what you are eating in a food journal for a certain number of days, etc.
Ÿ Write it down. The reality of seeing your goal in black and white makes it more difficult to settle for something less than you originally intended.
Ÿ Find an accountability partner. Making your goals public by telling a close group of friends or co-workers can increase success. Finding someone to hold you accountable for your goals is an even bigger boost. Finding someone to take the journey with you is better yet.
Ÿ Forgive yourself if you have a setback, but don’t use the setback as an excuse to give up for the day. For example, if your goal is to eat healthier and you can’t resist the super chocolate muffins your co-worker brought for an office meeting, this is not a reason to continue to eat chocolate treats the rest of the day.
Ÿ Reward yourself for small victories. Keep in mind, however, that the reward should support your goal, not oppose it. Rewarding yourself with a slice of cheesecake for meeting a health-related goal may not be the best idea. Instead, you might get a massage after a week of meeting your exercise goals. Have a game night with friends, watch your favorite movie, do something you enjoy doing.
Ÿ Start now!
Have a question you would like answered? Call 330-674-3015, e-mail shumaker.68@osu.edu, or write to OSU Extension, Holmes County, 10 S. Clay St., Suite 102, Millersburg 44654. Kate Shumaker, MS, RD, LD, is an Extension Educator, Family and Consumer Sciences, for Ohio State University Extension.
Published: February 11, 2011
