TOMORROW is National Quitters Day, when the idea of fulfilling New Year’s resolutions begins to wear thin for most.
Falling on the second Friday in January, a study by the fitness app Strava pinpointed this as the most likely time for its users’ activity to decline.
Whether you’re staying sober with Dry January or giving Veganuary a go, it’s easy to find your newfound ambition giving way to temptation.
Life coach Michelle Elman said: “Most of the time people set the bar too high. They have unrealistic expectations about what is achievable and therefore they set themselves up for failure from the outset.
“The other reason why people give up on resolutions quickly is the idea that midnight strikes and a new year means a whole new you. The reality is that changing habits that have been ingrained for years takes time, work and effort.”
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Here the expert gives us her six top tips for staying on track this January.
Be specific
Come up with a clear outline of what you want to achieve. Don’t be vague.
Something like ‘read more’ isn’t going to cut the mustard. Instead, try something more specific like, ‘read a chapter of a book every week’.
Michelle says: “If you get really specific on your goals, it makes them much easier to achieve and you can feel the accomplishment and pride of having done so.”
Remove the pass/ fail mentality
Resolutions are meant to put your willpower to the test but make sure to give yourself a pat on the back once in a while.
Michelle says: “We are so all-or-nothing with goals that if we go to the gym two times a week, rather than three times a week, we throw the whole thing in the bin rather than recognising you went.
“Praise progress and improvement you make.”
Reevaluate your goals regularly
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The New Year is a good time to make new goals but don’t be hemmed in by them - get into the habit of updating and adjusting them as the year goes on.
Michelle says: “Sometimes you set a goal that you thought you wanted but once you start doing it, you realise it is not having the impact you thought it would.
“Be flexible and let your ambitions shift and change.”
Liberate yourself from diet culture
It’s important to understand that post-Christmas weight gain is normal. Don’t let it get you down or prevent you from achieving your goals.
Body shaming yourself is only going to demotivate you.
Michelle says: “This time of year we are so hard on our bodies and every diet company is there to capitalise on insecurities when most of us are stereotypically at our heaviest.
“Be kind to your body.”
Set yourself up for success
The path to self-improvement is never an easy one and it’s helpful to know this before going forth with your new year’s resolutions.
Hit the ground running and reprogramme your mindset by leaving yourself reminders of your goals.
Michelle says: “Maybe it’s about putting a glass of water by your desk to encourage you to drink more water or a book by your bed so that you remember to read.”
Failure is feedback
Off days are bound to happen when you’re trying to make changes - don’t beat yourself up about it.
Michelle says: “People have unrealistic expectations about what is achievable and set themselves up for failure.
“When a day or a week goes wrong in terms of your new habits, ask yourself what stopped you from achieving the goal and what could you do differently the next time in order to help yourself.”
