New Year Resolutions That Last

The New Year offers us a reason to assess the storyline of our past and project what we wish to create for the future. This is the time of year resolutions surface, when desires to change manifest in order to reach our potential. But often we find that a few months, weeks, or even days into our new commitments we start to falter. Whether you resolved to go to the gym more often, eat healthier, reduce debt, or perhaps be a more loving person, our old patterns inevitably rear their head in protest. Unfortunately, as a result the path back to our old ways can be a fast and slippery slope if we do not approach our goals appropriately.

If you have ever tried to make a big change in your life, you know how difficult it can be. Stepping out of our comfort zone can be a scary experience, because we have fallen into a series of habits and behaviors that we KNOW the outcome of. Although we do not necessarily LIKE the outcome it is, at least, familiar. Hence, a comfort zone is what we have grown accustomed to and in many ways have learned to operate as an automatic pilot in our lives.

When making a change from one way of being into another, it is important to start small at first. Although it is imperative to create a concrete, positive vision of what you are striving for, do not focus on that final vision solely without a strategic plan or you will likely feel overwhelmed and quit. Instead start small. In my coaching work, the following steps have evolved in order to assist clients in reaching their goals realistically and with long-lasting results. I hope they assist you in reaching your goals as well!

Step One:

Although one should not overly focus on the final desired outcome, it is important to first create this vision. What is your goal? What does it look like? Feel like? List all important details and write this down. Keep this goal in the positive. For example, instead of thinking, "I do not want to be overweight anymore" reframe in concrete terms of what you do want "I want to be healthier and fit my clothes nicely. I want to eat better and reach my ideal body weight."

Step Two:

Create an intention statement around the vision you created using measurable terms (such as numbers, dates to achieve by, etc.). Using the above example, an intention statement could be: "I intend to make healthy choices every day and weigh between 130-140 pounds and look great in a bathing suit by February." Another example would be: "I intend to manifest at least $5,000 by March and to be completely debt free." It is helpful to write this resolution on an index card (or a bunch of them to post in places to remind you). Reading this intention in the morning and the evening helps keep you focused.

Step Three:

Grab some paper and a pen and time yourself for ten minutes. During this exercise keep your pen moving at all times and brainstorm every single possible way you can achieve your goal. List the smallest, seemingly minute ideas to the biggest stretches of imagination that you can conceive. Do not stop until your ten minutes is up. This is a great activity to get your creative juices flowing.

Step Four:

Go through your entire list and mark each idea according to the following:

*Step (something that is easy and non-threatening to your comfort zone)

*Leap (a bigger action that definitely makes you feel more uncomfortable, but that also brings you closer to your goal in a shorter amount of time)

*Dive (an action that completely takes you out of your comfort zone and almost feels like you could faint at the thought of it – but brings you closest to your new paradigm the fastest. It can also be called a "die" because it is a complete letting go of a part of yourself or habit that is very ingrained.)
 

Let's say that a person's intention is "I intend to make healthy choices every day to increase my energy, achieve my ideal body weight, and to look great in a bathing suit by February." A "step" would be to meditate for ten minutes, four times a week. Perhaps that person already feels drawn to meditation and believes they can definitely achieve this goal. For others it may be a 5 minute walk, five times a week.

A "leap" would be to commit to a gym membership and lift weights at least two to three times a week. This might make the person's stomach squirm with apprehension, and they will have to change their schedule around to accomplish this task. They may even have to drop a few things that they like in order to reach this goal.

Lastly, in this example a "dive" would be to completely give up coffee and any other non-serving food or beverage such as sugar, dairy, wheat, and all alcohol. Yikes. I know for myself the thought of giving up coffee sure feels like a "die!"

Step Five:

Each day reflect on your intention, then put it aside and create an achievable task under the "step" category from your brainstorm list. Keep these simple and easily achievable. Create a weekly schedule with your goals inserted.

Step Six:

Monitor your progress. Note how easy it is to tackle this type of list. Assess if you are ready to add a "leap." One day, believe it or not, you will be so fueled and motivated by your small successes that suddenly a "dive" is not so daunting. When you are making progress, you find the strength to move through fears and limitations because the rewards are intoxicating! Give it a try!

For a complimentary weekly schedule template email me at coach@laynewhitley.com. 

The first three people to email me will receive three complimentary weeks of email support. Woo hoo!

Happy New Year!

©laynewhitley, 2010. Article may be reprinted with permission.

Layne Whitley, Food & Weight Loss Coach, helps clients lose weight, eat healthier, and feel great… naturally! To get your FREE e-book on lasting weight loss and receive her weekly recipes & success mindset articles on reaching your wellness potential, visit www.laynewhitley.com or email her at coach@laynewhitley.com.