31 Dec Making a Reasonable Resolution

I probably need a new year’s resolution.

I had the most delicious Christmas dinner. We were fewer than usual, and we spread out inside and out, as you might expect this year. But everyone brought a dish to my house and I made a turkey with gravy (btw the gravy was a chance to slip some nourishing broth into the dinner). Since everyone brought a dish that they knew how to make well, they all tasted particularly good. And since most of the dishes were long time family favorites, they were made with real, whole foods.

But I ate an awful lot. And some dessert too, plus wine.

Don’t judge. You did too, I bet. That’s the nature of holiday feasts. So I don’t feel guilty. But now it’s time for a reset. So like many people, you’re probably making a new year’s resolution. And before you can say February 1, the resolution will be broken and forgotten.

There are ways to make a resolution, or a new healthy habit, that can last. It’s not impossible. So I’ll share some tips that I’ve learned from health coaching. Change is not easy. That’s why health coaching exists. Health coaches are behavior change experts.

You can try the following strategies for a reasonable resolution.

Shrink the change.

Many people say they’ll eat healthy or start to exercise in the new year. That’s a recipe for failure, sorry to say. It’s biting off more than you can chew. It’s more effective to ease into a change. So, for example, shrink the change from “I will exercise” to “I will walk for 10 minutes in the morning, 3 times a week”. Or once a week. Or only 5 minutes. There’s powerful psychology going on here. Your resolution is so freaking easy that it’s no fail. The success builds confidence, and from confidence comes more success. No discouraging slip ups or beating yourself up for not exercising. The greatest benefit is that most people do MORE than they planned when the change is tiny.

Get specific.

Notice how in the last example, we took exercise and broke it down to a 10 minute walk. Saying you intend to exercise is way too general and vague. You need to know exactly what you’ll do, when you’ll do it, where you’ll do it, and who you might do it with. You could try this with food too. You could shrink the change from “eating healthy” to “eating a vegetable with the meal”. Then you make it specific by deciding which meal, and how often.

Overcome the obstacles.

Even if you have a wonderful plan that’s tiny and specific, and you feel very motivated (your pants fit way too tight), something in your life will get in the way of your plan. It will be freezing cold on the day you want to walk. Or it will be raining, or you will oversleep. Or you’ll get takeout with no veggies available. The solution is to plan for the obstacles. What will you do when you’re stuck and can’t follow through on your plan? Maybe you’ll walk in the evening. Or eat two veggies at the next meal. Or just get back on track next time. Being prepared for the hurdles makes them easier to overcome.

Tap into your big reason.

You say you want to exercise and eat healthy, but take a minute to think about why. Exercise and a healthy diet are usually the means to an end. They will help create health for you. Of course you want to be healthy, but take a minute to think about why you want to be healthy. That is, what will you get to do once you feel vibrant, energized, or slim? Do you want to be able to travel? To be there for your family? To accomplish your career goals? So when you feel like hitting the snooze button, and skipping your walk, you’ll remember why walking is important to you. When you add a vegetable to your plate, you’ll know that this is getting you closer to the life you want to have.

Get a health coach.

Even if you follow my tips carefully, life will get in the way. Or you’ll be confused about which of conflicting health recommendations to follow. With my personalized coaching, you aren’t put on a one-size-fits-all program, where you radically overhaul your life and make a big push for health. You might think that one hard month will “do it”, and then you can go back to your ordinary lifestyle and forget about all that. I find being healthy doesn’t work that way. Health comes from continual decisions on a daily basis. For that, you need support. I can be your cheerleader. I can help you prioritize and make contingencies. Getting healthy can be easier with an ally.

Contact me.

Let’s have a free intro phone call and see if we can work together. That’s an easy resolution you can keep.

Comments: What’s your new years resolution?

BJ Fogg: Tiny Habits

Washington Post: Health and Wellness Coaches

New Orleans Health Coach: Motivated to Change

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