First of all, let me wish you all the best for 2014, a year full of success and equal to your aspirations. With good techniques, effective tools and a lot of willpower, you can certainly achieve (and even surpass) your goals this year!
In this post, with all humility, I’m going to share some proven techniques to define and hold your resolutions. Because, while we often have good intentions at the beginning of the year, it is sometimes difficult to stay on the course over the months. The famous "resolutions" are also rather bad press because they are often synonymous with abandonment. The techniques I propose to you are drawn from many readings and personal experience developed over the years. Among other things, these techniques helped me run my first 42.2km marathon last year. I strongly invite you to share your own techniques to achieve your annual resolutions by leaving a comment at the end of this post.
1. Choose the right (and few) resolutions!
In a wave of enthusiasm, we sometimes tend to get carried away at the beginning of the year and want to adopt too many resolutions at the same time. Instead, choose one or two that will have a significant impact on your life and accomplishments. Whether it's about being healthier by losing weight or saving for a major project, well-chosen resolutions will be easier to keep. You will be able to devote more energy to it.
2. Identify motivating resolutions
There is a tendency to make resolutions based on the comments you received last year ("you should quit smoking") or because the media is showing it off. But it is essential that your resolutions emanate from yourself and are a deep source of personal motivation. Do not quit smoking because you are asked to. Quit smoking because you are convinced that it is the right thing to do and will improve your quality of life (and that of your loved ones as a result). A resolution that is not an important motivator is doomed to fail.
3. Turn your resolutions into objectives (thanks to the SMART method)
A resolution is, by definition, something vague. It is a will that we want to see realized. But how can we establish the guidelines for this resolution? How do we know if we're getting close or away from it? How do I determine that the resolution was carried out? Turning a resolution into an objective. Losing weight is a resolution. Losing 15 pounds between January and December is an objective. An objective generally meets criteria that are often described by the acronym "SMART". That is, an objective must be:
Specific: it must address you specifically and not (or very little) depend on others. For example: "I want to lose weight".
Measurable: It must be quantifiable or measurable. For example: "I want to lose 15 lbs.
Achievable: It must be achievable by taking concrete action. You must be in control. It must not be imposed on you. The use of the "I" is essential.
Realistic: It must be bold and demanding, but remain within the realm of the possible. In this example, trying to lose 50 pounds might be unrealistic.
Temporal: it must be defined in time by a start and an end, for example: "I want to lose 15lbs between January and December".
Note: There are various variants of the SMART approach. None of them is necessarily better. The important thing is that your objectives are well defined, realistic and you have control over them.
4. Cut your resolutions into concrete tasks
Now that your resolutions have been turned into objectives (SMART), where do you start? How to take the actions that will bring you closer to achieving these objectives? To do this, break down your objectives into concrete tasks. Each task should include a specific action to be taken to bring you closer to your goal. If you want to lose weight by running, starting to run will not be enough. This task is too blurry. You will need to establish a training program, purchase the required equipment, read articles on running techniques, plan your workouts on your agenda, etc. Also, make sure that your task list always includes at least one action item that is relevant to your goal. Never leave it empty, as this will create a break that could lead to abandonment. By dividing your objectives into concrete and accessible tasks, the mountain to climb will seem less intimidating to you.
5. Put your goals in writing
This may seem obvious, but it is important to put your goals in writing (and of course, the tasks that follow!). Writing down your goals will increase your commitment. Like you're signing a contract with yourself. Ideally, always have your written objectives at hand so that you can review and remind yourself of them. Today, the mobile phone and tablet are the tools of choice to have access to your objectives at all times.
6. Get support and visualize
Holding a resolution, especially if it is bold, requires great determination. Abandonment is often caused by a loss of energy or motivation. Don't hesitate to seek support from friends, family or colleagues. You may find people who have a similar goal (or who have already achieved it) and will be happy to encourage you. Also look for outside sources of inspiration, for example, from people who have lost weight, who have a good life balance or who have gained more financial independence. Find images or articles that will inspire you and view them frequently. Tell yourself that if these people have succeeded in achieving a similar goal to yours, there is no reason why you can't do it yourself.
7. Measure yourself regularly (and reward yourself!)
To ensure that you are getting closer to your goal, measure yourself frequently. Since you have previously set a quantitative or measurable target, you should be able to establish control points and readjust the shot if necessary. For example, for a weight loss target of 15 lbs. over the year, a loss of less than one pound per month would be a bad omen. If you are moving away from your goal, ask yourself about the causes and find ways to make up for it. The important thing is to reach your final goal, even if it means changing your approach along the way. Many paths lead to Rome after all! And if you are in line with your goal, you deserve a small reward! But beware: this reward should not distract you from your goal. For example, if you're looking to lose weight, a fast-food meal is not a reward. It's a straight trick. Reward yourself differently, with something that will encourage you without harming your goal.
8. Take action! (Just do it!)
Seek to continually be in action in line with your goals. Stand still is your worst enemy. You don't always need to do big things, but always have a task at hand. Whether it's planning a training session, reading an article on the subject, or updating your budget. Being in continuous motion will save you the hassle of "accelerating" to achieve your goal.
I hope that these few techniques will help you define (and especially keep!) your annual resolutions.
In a next article, I will propose some mobile applications to help you keep your resolutions and reach your goals.
Good resolutions!