How to create and keep the right motivation all year long.
The time has come again to talk about New Year’s resolutions. While they may seem trivial, creating these types of goals can be a great way to center yourself, especially during a time when everything seems a little off balance. Even without the added stress of the coronavirus pandemic, it’s easy to feel pressured at the start of the year to fulfill a list of resolutions. To combat that pressure, we’ve collected a list of things to keep in mind as we go into 2022.
- The right state of mind. Sometimes, you just have to talk to yourself. Researchers at the University of Toronto found that self-control comes a lot easier to those who have a good connection with their inner voice. People with muted or limited self-talk were less able to manage their own behavior within the study. Use your self-talk to remind yourself of the “why” behind your goals, and to reassure yourself of your own confidence and capabilities. You can also use this to help your stress balance; when you’re able to destress, you’ll find it much easier to manage your goals.
- Get seriously specific with your goals. It’s easy to throw out big resolutions like getting a promotion, saving more, or losing weight, but sometimes being too broad can cost you the goal. The key is zeroing in on one very specific goal – answer the question, how will I achieve this? The more specific you can be, the better your chances are at keeping up with it. For example, if your main goal is to save more, how will you achieve that goal? Instead of simply “saving”, set the goal of “I’m going to save $30 a week by ordering in less.” Each time you meet this goal, it gives you a reason to celebrate your progress in real time rather than waiting until the end of the year.
- Enlist technology & social media. These days, there’s at least 24 apps for everything, including mental health. Take a look at any goal-setting, productivity, or stress related apps to see what might work best in your routine. For example, MindShift teaches you to tackle negative thought patterns and how to form new habits. You can even sift through any journaling apps to keep a more personal record of your progress. Another trick could be utilizing your social channels as a way to hold yourself accountable to your friends and family. This may not be for everyone, but going public can be another method of staying on track.
- Celebrate, even when you slip-up. The hardest part of setting new goals is definitely the need for patience. As the saying goes: Rome wasn’t built in a day. It can be hard to stay on track long enough to see the end result, so it’s important to celebrate along the way. Instead of waiting until you can finally run that half-marathon you’ve been training for, celebrate yourself after each new victory with a new book, your favorite coffee, or any other small reward to keep you motivated.
Patience can also be hard to come by if you find yourself getting off track with your goals. It’s easy to punish yourself or feel guilty over not sticking to the plan, but your setbacks shouldn’t keep you from moving forward. Be kind to yourself and stay away from the regret – it’s not necessary. Whenever you fall off, all you have to do is get right back on.
