3 of 89

Write now Article Tools

Out with the old, in with the new. New Year is the time for reflection and a clean slate. And the New Year comes with the added burden of resolutions to change our behaviour. To go on a diet, eat less, differently, get fitter, the list is endless. What is common among so many New Year's resolutions is that they are unrealistic, not specific and tax our willpower to the extent that most are broken before the end of January.

New Year's resolutions need to be smart. And by smart, we mean SMART as an acronym:

Specific "I want to lose weight" or "I want to be healthier" are very vague. Specific goals have a better chance of success as they prescribe what needs to be done. "I will reduce my dietary intake by 500 calories per day" and "I will jog for at least 30 minutes per day three times per week" are better.

Measurable - This fits hand in glove with being specific. You want to be able to measure your success. Don't be afraid to set baby steps to build up to a goal. In the above examples, you could extend the first to include "to help me lose 20lbs in order to achieve my target weight of 125lbs". In the second, you might want to start with walking for this period, building up to the jog after four weeks and then introduce some weights into an exercise routine that you do on the non-running days.

Achievable Don't set the bar too high. If you've never run further than 50 yards to your bus stop, it is not realistic to resolve to do five mile runs. At least not at first. If that is something you would really like to do, plan to build up to it. Achieving smaller goals inspires you to push yourself to achieve the bigger ones. You also need to make sure that you have the equipment (a bike is helpful if you resolve to ride to and from work) and the goal is possible (going to the gym three times per week is not achievable if you cannot afford the gym fees or make it there during their opening times).

Relevant If your objective is to lose weight, you would not set goals that involve copious amounts of weight training. Reducing your dietary intake would be more appropriate. Likewise, if you want to eventually run a marathon, running needs to form part of your training regime. Swimming or cycling alone is not going to do the job.

Timely You need to have a deadline in there. This ties in with being measurable. If you want to reach a target weight, include a deadline. If you want to lose weight in time for summer, put down a date in June.

Chart your progress against those goals and involve your partner or a friend where possible. You will motivate each other to stick with your resolutions and you will have someone to celebrate with when you achieve your goals.

Learn more about this author, Jimmy Nightingale.
Click here to send this author comments or questions.

Add your voice

Know something about How to make healthy (and successful) New Year's resolutions?
We want to hear your view. Write now!