We open up a shiny new year by declaring all the things that will be different this year. We'll eat better. We'll exercise more. In reality, though, our resolutions last maybe a week, and then it's back to the same old thing, right? What if there was a trick to making a new habit stick? What if this trick worked even for habits you had tried (and failed) to cultivate many times in the past? News flash: There is such a trick, and it really does work. (Spoiler alert: It's actually not a trick at all. It's science.)
Remember Your Why
Take a bit of time to dig down into why you want to lose weight this year. Get specific. Don't settle for a vague feeling of nostalgia. Instead, write down the personal and health benefits you want to gain by losing weight. Focus on outcomes, such as playing with your grandchildren without getting winded or being able to climb stairs without knee pain from the extra weight on your joints. Post your "why" somewhere you can see it often.
Set Specific Goals
Now that you know exactly why you want to lose weight write down what that will look like for you when you've accomplished it. Will you be down a certain number of pounds or pants sizes? Will you know you've hit your goal when you can walk a set distance without feeling like you need a nap? Write it down, whatever it is.
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Focus on Habits
After completing the two steps above, you've got your resolution. Now comes the part where you make it all happen. You already know how to lose weight. Although the details may vary depending on your health and other circumstances, it basically comes down to eating better and moving more. What new habits do you need to incorporate into your life to make weight loss happen for you? Create two category headings: one for food and one for movement. Under each heading, write down one or two habits to start with. One could be about filling up on fruits and veggies, and another could be about doubling your average daily steps. Try to choose new habits that are slightly out of reach but don't feel impossible.
Tie It All Together
Once you have your new habits in mind (and down on paper!), figure out how to tie them to habits you already have. For example, you already brush your teeth every morning. If you want to create a new habit of drinking a big glass of water first thing in the morning, attach the new habit to the existing habit by placing your water glass next to the toothpaste so you remember to grab it and fill it up. If your new habit is eating two servings of fruit at breakfast and you're a coffee drinker, place a cutting board next to the coffee maker and link chopping fruit with waiting for the coffee to brew. Once your new behaviors start to truly become habits, add a couple more, always piggybacking onto something you already do.
Give Yourself Grace
The true secret to success in anything is never to give up. New Year's resolutions that really stick are those you don't give up on, even when you have setbacks. When you feel like you've failed at keeping your resolutions, dust yourself off and start again. You've got this!