Almost every year, my New Year’s resolution (or at least internal thoughts about a resolution) includes some version of getting healthier. Last year, I realized that I was making resolutions that I really disliked. I love to exercise in the form of long walks, hikes, bike riding, and yoga. Any version of exercise that includes me hauling myself to my basement and forcing myself to lift weights or get on our old elliptical, are met with dread and a near 100% likelihood of me not doing that form of exercise. Yet I know that even minor weight lifting is really good for me, leads to me feeling stronger, and helps with my ongoing lower back issues. What’s a woman who hates weight lifting, but appreciates it’s benefits, to do in this situation?
Well, I decided to try an experiment. After some self-analysis, I realized that I was thinking of weight lifting as a miserably long and boring daily task. I had this idea that I had to workout for at least an hour on multiple days a week. It was overwhelming and the thought of it was as motivating to me as setting up an appointment for a colonoscopy. At least for a colonoscopy, you get some nice, relaxing drugs! Anyway, no wonder I was dreading weight lifting and no wonder I wasn’t getting it done.
The Secret to Resolution Success: Keep It Simple
I decided to try what I help my coaching clients do. I set up small steps that lead to small successes, versus big unwieldy steps that lead to failure. Every Sunday night I would pull out my calendar and block off a half hour, three days a week to lift weights. I also hauled a couple of sets of weights to my family room versus the basement. My family room is well lit with natural light and a more enticing space for me to exercise. And so it began. Every Sunday that calendar came out and I carved out an hour and a half a week to lift weights. I kept my weightlifting routine very basic, but still slightly challenging for me.
Here’s what happened. I lifted weights every single week of 2019. I lifted three times a week for about fifteen to thirty minutes per those three days. The days were on my calendar. I live by my calendar, so I knew exactly when I was going to be doing these workouts. I didn’t remove it from my calendar until I had completed the workout. I don’t exactly look like a body-building champion, but I feel good. My back feels stronger, and I accomplished something that I hadn’t in years.
Want to stick to your resolutions this year? Forget about perfection and the “shoulds” and “have tos” and set small, achievable goals. #newyear #resolutions #goals Click To TweetIt seems ridiculously simple as I observe it now. I set up small achievable goals that led to small moments of success and accomplishment. I took out the concept of perfection and the “shoulds” and “have tos” that often accompany our goals and resolutions. I changed my attitude and my environment and set goals that were achievable and relatively enjoyable.
What resolutions have you set up that will lead you to constant small successes versus those that set you up to fail and then feel bad about yourself? How can you break those resolutions down into small achievable steps that will lead you to feeling better about yourself and closer to your goals?
Love,
Lisa Kaplin Psy. D. PCC