We all make plans —from “I’m going to eat healthier” to “I’m going to exercise more”— that are vague, intimidating, and downright difficult to manage without an action plan. You may feel inspired to make a change, but if you’re hoping to make your changes stick, you need more than hope. Most people who try to adopt a new habit or meet a new goal, give up on their objective. It doesn’t have to be that way! Our advice will help you make progress on your goal.
How to stay focused on goals
Schedule goals
Simply making a resolution or goal doesn’t magically open up a time slot in your life for that activity or goal. For example, if you’d like to go to the gym more, hang up a calendar or download a scheduling app and literally write or type in when you want to go. Include all your commitments on the calendar so you will not only remember your plans, but also be able to visualize your entire schedule and—most importantly—view your resolution as part of your new routine. Soon, skipping the gym won’t even be an option!
Plan ahead
If you’d like to start cooking healthy meals at home instead of dining out, remember to plan ahead for those meals. Select the recipes you will use and list the ingredients and time you need for each one. Make sure you have all your ingredients and tools ready so you aren’t scrambling at the last minute, which will leave you frustrated, stressed, and more likely to reach for the phone to order out. Grocery shop for the week, then portion your ingredients so they’ll be ready to go when you are—you’ll be more likely to cook if it’s convenient.
Set small goals
Big goals become overwhelming and daunting very quickly. With small, measurable goals, you can track your progress easily. As you see your progress and success, you maintain motivation and positively reinforce the new habit. “I’m going to put $25 per week in a savings account” is a lot more realistic and easier to manage than “I’m going to save more money.” If you can count your goal, and it’s specific, it’s more likely to happen.
Grab a buddy
A friend, coworker, or family member who shares your resolution can be a great asset to sticking to it. You will find it much easier to get out of bed to exercise if someone else is getting out of bed to exercise with you. Learn from each other, encourage each other, and even offer constructive criticism. You can check in with each other and share your successes. Some healthy competition may even fuel both you and your partner’s motivation. If you end up falling off the wagon, having someone with you on your journey can help encourage you to get back on track. Be sure to be nonjudgmental about lapses, but rather remind your partner that it’s only a failure if they don’t keep trying.
Relate your choices to your goal
Everything adds up! Skipping one day of exercise or choosing a soda instead of water may seem like it does not matter, but if that starts to become a habit, your resolution will soon get left behind. If time is an issue, make everyday choices that work toward your goal without having to pencil in an additional activity. Want more movement in your day? Park in a farther space at the office, take the stairs, and walk information over to your coworker instead of emailing. These choices take just minutes longer than the alternative. However, by doing so, you will build your goal into your life, giving you a better chance at success.
Evaluate each month
Check in on your progress at the end of each month. Even if you don’t do so well one month, you can make the necessary changes to help you succeed the next month. Checking in on your goal every month will help you see your progress or recommit to your goal. Eventually you will discover what works for you, your body, and your mind. As you work toward your goal, you will get to reap small successes along the way—giving you a sense of accomplishment, and the motivation to continue.
