Do you need to get back on track with your new year’s goals? It’s okay! These easy tips will help.
January 2023. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn’t looked back.
Anyone who has ever set a goal and fallen off track knows how easy it is, especially if it’s a new year’s resolution (or three). But you don’t have to give up just because you hit a road bump! Instead, you can get back on track with your new year’s goals as often as you need to.
These easy tips can help you get back on track each time you find yourself struggling with your goals. So keep reading to get inspired.
Tips to Get Back on Track with Your New Year’s Goals
If you’ve gotten off track with your new year’s goals, don’t beat yourself up. It happens. In fact, it’s much less common to accomplish a resolution than to break it. An average of 90% of people don’t keep their new year’s resolutions.
The drop-off starts happening early in the year. Within one week, 25% of people are already off track. Within a month, that number jumps to 36%. And within six months, over half of the people say they’ve “failed” at their resolution.
You can get back on track with your new year’s goals and join the 10% who feel successful at keeping their resolution at the end of the year. These 5 easy tips will help.
1. Remember Why You Started
Take a moment to remember why you set your new year’s goal and what it will do for your life. First, you might want to make a list of the benefits it offers and how you’ll feel after you’ve accomplished this goal. Then, make a list that outlines the reasons why you don’t want to quit.
Place this list somewhere you’ll see each day and review it whenever you’re struggling with motivation. It may also help to talk about why you’re working towards this goal and the cons of quitting with a close friend or family member.
2. Break It Down into Smaller Steps
Breaking your goal into smaller steps can make it more manageable and help you see a clear path to achieving it. So, if you’ve decided to “save $1,000” this year, you might instead break it into steps such as:
- Create a budget in January
- Try budget in February
- Save $100 a month starting in March
- Save $1,000 by December
Then, create a checklist that allows you to check off each time you save $100 for a given month so that you can track your progress.
Another example might be if you’d decided you’d like to “get healthy” this year. Instead, you could add steps like:
- Visit the doctor to discuss your weight and health in January
- Start an exercise routine in February
- Add a daily multivitamin to your routine in March
- Eat at least two servings of fruits or vegetables each day in March
3. Amend Your Goal
Find a new goal you feel confident you can accomplish if your current one seems too large or unobtainable. It may help to assess and amend your resolution according to the SMART goal system – SMART goals are specific, measurable, achievable, relevant, and time-bound.
So, if your goal was to “get healthy,” you might amend it to “go for a daily walk, drink eight glasses of water each day, and eat fresh fruits or vegetables at every meal.” This plan is specific, measurable, achievable, and relevant.
Then, you can add the time-bound element by planning to start your daily walks and eight glasses of water in February and your fresh fruits and veggies at each meal in March.
4. Create a Reward System
If you need more motivation to stay on track with your new year’s goal, a reward system might help. Decide on modest, productive rewards that don’t work against your resolution. For example, a new piece of fitness gear for each month you meet your exercise goals.
Then, space your rewards between smaller milestones you plan to meet to accomplish your goal. If you stay on track, you’ll earn these rewards – this might help give you more to look forward to. When you find yourself slipping, think about your next reward and how much you’re looking forward to it.
And if you’re having a hard time restarting your progress right now, create a small reward for getting back on track. Immediate rewards like this are usually best used sparingly, but they can be helpful when you’re feeling demotivated.
5. Be Compassionate Towards Yourself
If 90% of people don’t accomplish their new year’s goals, you know you’re not alone! Falling off track is normal, and you don’t need to beat yourself up. Instead, cut yourself some slack and be proud that you’re trying to get back on track!
Self-compassion is proven to reduce stress and increase feelings of well-being. Here are some ways you might practice self-compassion:
Self-compassion is proven to reduce stress and increase feelings of well-being. Here are some ways you might practice self-compassion:
- Writing a letter: Write a letter to yourself as though you’re speaking to a friend. Tell yourself that it’s okay you’ve fallen off track with your goals, and give yourself praise for your dedication.
- Written self-talk: Write down your critical thoughts and self-talk. Then, re-read these thoughts and rewrite them in words you would use if you were speaking to a loved one or close friend.
- Practice guided self-compassion meditation: You’ll find a range of self-compassion meditations available on YouTube and other online sources. Practicing these meditations may help you release judgmental thoughts toward yourself.
What to Do If Pain Is Holding You Back
Focusing on your goals is hard when chronic pain is holding you back. So, remember to apply your Kailo Pain Patch at the beginning of the day and work towards your success pain-free.
The Kailo patch is designed to relieve pain in seconds, and a recent clinical study showed that 99% of patients felt pain relief with Kailo within 10 minutes of using the patch. Plus, you can wear it all day during any activity, even during exercise!
Disclaimer: Kailo should not be used if you have a pacemaker or are pregnant. Always consult your doctor or health care professional before using Kailo.
