How to smash your New Year's goals
“Tomorrow, we will be open yesterday” - storefront in Germany
It’s a cognitive distortion, this idea that January 1 creates a new beginning. The reality is that it’s just the day after December 31. So why does it feel different? While it is totally arbitrary, there is a lot of collective energy around goal-setting and good intentions that can help increase motivation for positive changes.
However, most of these intentions fall away by Feb 1, and it’s sometimes difficult to get traction for forward momentum after that first step backward. There are several reasons why this happens:
The goal was too big, with no sustainable plan to get there
The goal was not meaningful enough to withstand outside interference
An outside factor (ie, injury, illness, or major life change)
The goal created too much discomfort
Procrastination (waiting for the “right time”)
Here are some tips to help “murphy proof” your good intentions to last into February and beyond.
“You do not rise to the level of your goals. You fall to the level of your systems” - James Clear
In his book Atomic Habits, James Clear suggests we focus on the person we want to become and the systems or habits that will get us there.
Would you like to become someone “fit”? What are the habits of a fit person? A “Fit” person schedules their workouts so they always have time for it. The key is consistency over time, not “smashing” each workout.
Would you like to be the type of person for whom money is not a problem? What are the habits of financially successful people? Economically successful people set up budgets, including planning for savings, vacations, and major expenses.
Would you like better relationships? What are the habits of people who have fulfilling relationships? People in fulfilling relationships prioritize time together.
If there is a gap between your habits and goals, your habits will win. Set yourself up for success by choosing a habit that is small enough to incorporate into your daily routine, even on the worst days. Once the habit is formed, it takes less energy to sustain, which creates the opportunity to build on it.
Here are some examples to inspire you:
Instead of “I’m going to cut out all sugar,” try thinking, “I am going to be the type of person who does not overeat sugar.” Start with “I’m going to skip the cookie after lunch.”
Instead of “I’m going to work out for 90 minutes every day,” try thinking, “I’m going to be the type of person that works out regularly”. Start with “I’m going to do 10 minutes of movement daily.”
Instead of “I’m going to learn a new language,” try, “I’m going to be the type of person who studies a new language.” Start with “I’m going to do Duolingo for 5 minutes daily”.
There are also weekly habits that can accumulate into big changes after a year.
Instead of “I’m going to stop eating all fast food,” try thinking, “I’m going to be the type of person who eats meals prepared at home.” Start with “I’m going to meal prep one day a week, so I have healthy meals at home.”
Instead of “I’m going to stop wasting money,” try thinking, “I’m going to be the type of person who saves money.” Start with, “I’m going to set up an auto transfer of $X each week into my savings account.”
Instead of “I’m going to lose weight,” try thinking, “I’m going to be the type of person who maintains a healthy weight.” Start with “I’m going to track my protein servings daily to ensure I’m getting enough protein.”
Here are some questions to ask yourself based on these ideas:
What goal would I like to achieve by December 2025? Be specific!
What type of person has achieved that goal?
What daily habit will lead me to this goal?
How will I remember to perform this daily habit?
What evidence do I need to believe I am this type of person?
Can this habit take me to my desired outcome?
Would you like an accountability buddy to help you stick with your habits or set up more effective systems?
What are your atomic habits for next year? Comment below and let me know!