At the beginning of each year, people participate in setting goals for themselves — an activity known as creating New Year’s resolutions. In theory, this could lead to better habits, higher achievement and overall betterment of character. In practice, however, resolutions don’t have much impact at all, as about 60% of surveyed BV students quit within the first month.
Unfortunately, it’s not just teens who struggle with following through with their goals. In a society that places such a high value on achievement, we Americans have serious commitment issues. Quitters Day, the second Friday of January, is a well-known date on which most people have already given up their resolutions.
So why do we have such a hard time sticking to our goals? It’s not because we lack vision — it’s because we lack a plan.
People need to set realistic, specific and measurable objectives to achieve goals. They need to slowly integrate their new habits into everyday life. It may seem easy to start going to the gym every day for the first week, but it can quickly lead to burnout if this habit is not properly implemented. It’s important to be patient with the small steps because setting goals isn’t really about immediate results — it’s about new routines.
Individuals must ensure their goals include distinct actions that can be implemented into their lives. Without intentionality, ambitions get pushed aside in favor of mundane tasks. Resolutions must be tied into existing routines in order to be achieved.
With a vague goal, it is hard to determine whether a person reached it or not. For example, someone who wants to decrease their screen time should set specific time limits on their devices. This will make the goal measurable; therefore, it will be more effective.
Goals also don’t have to just be a January thing. Any time is a good time to try a new hobby or invest in self-improvement. It may seem difficult to make the time to add something new to an already hectic schedule, but if it makes you happy, it is worth it.
People shouldn’t choose a goal that stresses them out. They should make it something fresh and exciting. If it is something they are invested in, it will be much easier to continue after the initial motivation wears off.
There will be days that new habits are difficult to maintain. That is why it is important for people to give themselves grace every once in a while. So many people think goal-setting means quitting something cold-turkey or being forced to do something else every day. When they miss a day, they lose motivation because they’ve lost their “streak.” This ends up causing them to quit altogether.
While missing a day is degrading, it shouldn’t be the reason to give up. Some days things just don’t work out. Obviously, not every day can be a cheat day, but missing a goal one day in a month is much better than quitting it altogether. People need to stay committed to the goal for personal enjoyment and actual results, not just to say that they did something for a certain number of days in a row and quit shortly after.
One example of this is the 75 Hard challenge in which participants complete two workouts, drink a gallon of water and read 10 pages of a nonfiction book daily. Additionally, they follow a dietary plan and cannot eat dessert or consume alcohol. This lasts for 75 consecutive days.
Created in 2019, the challenge has undertaken a massive following. It emphasizes commitment with no shortcuts and absolutely no cheating, no matter what. Individuals must restart the challenge if they fall short on any day, which is quite unrealistic and difficult to implement.
Participants can’t break any of these rules without feeling like a failure. They might have to choose between family time and completing tasks for a fear of not finishing the challenge, or they might end up pushing through injury or sacrificing health when they really need a day to recover.
The habits encouraged by 75 Hard are great ones, but they can be integrated in a better way. For example, instead of emphasizing 75 days in a row, it would be much more beneficial to stick to these ideals for a longer period of time with less restrictions on “off days” to longer lasting habits and decreased burnout.
Goals shouldn’t be about avoiding failure. They should focus on striving for success. There will be some bumps in the road, and plans might not execute perfectly every single day, but that certainly doesn’t mean improvements aren’t being made in the long run.
When creating New Year’s resolutions this January, don’t view them as a source of stress. View them as a way to improve your life in the big picture. Small-scale habits lead to large-scale success, and you’re only one step away from starting.
