Let's be honest, how often have we caught ourselves whispering the same resolutions, year after year, only to see them disappear like snow in the sun somewhere around mid-January? Why is it so difficult to stick to those noble goals we set for ourselves? Perhaps because we sometimes overwhelm ourselves with unrealistic expectations. So, let's take a different path this time with some helpful tips and tricks to sustain resolutions in the long run.
1. Make Your Goals Concrete and Achievable
"I want to lose weight" is too vague. Describe your goal as specifically as possible by attaching numbers, a timeline, and a plan to it. To do this, ask yourself more questions like what will help me lose weight? What am I willing to sacrifice for this? What sports do I enjoy doing?
"On March 1st, I have lost 8 kilograms by doing a 10-minute workout every day for a month and taking 10,000 steps a day. I have also adjusted my diet, incorporating a High Protein Meal and Fatburner twice a day."
The above goal is clearly formulated. It has a specific number, deadline, and plan attached, making it achievable.
2. Connect an Intrinsic Value to Your Goal
When we have weight loss as a goal, we often say we want to look good in a bikini or a specific dress. However, it is much more important to delve deeper into a goal. Why do we really want it? How will we feel when we have lost weight? What truly makes us happy? For example, Marloes in her Bloom Journey wanted to regain the joy in life and rekindle her passion for sports. This intrinsic value is a much stronger source of motivation than external factors like how we look in a bikini. An intrinsic value can help you sustain your goal.
3. Break Down Your Goals into Subgoals
When you have a big goal, it can sometimes seem unattainable. Thoughts like "I can't do that" quickly come up. Therefore, break down your goal into subgoals that are closer. Think of it as marathon training. On day 1, you cannot run a whole marathon immediately, but every week, an extra kilometer is a victory. It is also essential to connect your subgoals to intrinsic values to constantly remind yourself of why you're doing it.
Take the example of weight loss. If your big goal is to lose 8 kilograms in two months to feel confident again, you can divide this goal into the following subgoals.
"After week 3, I have lost three kilograms by eating three healthy nutritious meals a day and cutting down on snacks. I am proud of myself and write down every day what I appreciate about myself."
"After week 6, I have lost six kilograms by adjusting my diet and exercising or moving for at least 30 minutes every day. I feel confident and loving when I look in the mirror, by embracing myself every day, being kind to myself, and forgiving myself."
4. Surround Yourself with Positivity
Put yourself in an environment that supports your resolutions. Follow inspiring people on social media, read motivational books, and surround yourself with people who encourage you. Also, stock up on healthy snacks that make healthy eating enjoyable. A Chocolate Hazelnut Protein Bar is a delightful snack to look forward to, right? And having a creamy meal shake that tastes like a milkshake for breakfast makes every morning positive!
5. Reward Yourself
Every small victory deserves a celebration. Have you achieved your fitness goals for a week? Treat yourself to something nice. If your goal is related to weight loss or healthier eating, it's important not to link your rewards to unhealthy food like a cake or cookie. By constantly rewarding yourself with unhealthy food, you associate it with positivity and celebrations. This makes eating healthy food a punishment for your brain. Not so helpful when you want to lose weight or get fitter. Treating yourself to a lovely massage, a good book, or a 1-liter water bottle with a straw sounds good too, right?
6. Celebrate Failures
Yes, you read it right. Failures are not the end but an opportunity to learn and grow. Reflect on what didn't work and ask yourself the following questions: Where did it go wrong? How can I approach this differently? This prevents you from making the same mistake again.
Now it's time to write down your goals in your notebook. Your plan for a successful 2024. Let’s bloom.