Embarking on a new year means many of us will declare goals for 2016 (#Goals2016). Whether it is getting more financially, mentally or physically fit, starting or getting out of a business or relationship, or transforming ourselves entirely like Khloe K., resolutions are a great way to press the metaphorical “reset” button. However, research shows that only about 8% of us are successful in achieving resolutions. Reasons vary, but I think three may resonate with many of us.
The past. When we are making that list, it is hard to not reflect on what we didn’t achieve the prior year. This can leave us feeling pretty lousy about ourselves, and that is not the best mindset for making positive changes.
Guilt. Other “stuff” tends to get in the way of spending time on our goals, such as guilt about not giving enough time to our kids, our partner, our employees or our dog.
Overachieving. Too many goals on the list can be overwhelming and paralyzing, not catalyzing.
Some good news—those who write down their resolutions are ten times more likely to achieve them. Find a partner to help you, and the odds go up again. So grab a pen and a pal, and try these tips to ensure 2016 fulfills your expectations.
1. List Achievements and Fears First.
Don’t begin with your 2016 to-do list. Rather, start out by listing the times in 2015 when you were superbly awesome. Include what you achieved, when you had to overcome fear and tried or learned something new. Print it, record it, pin it and every time you're feeling less than confident or getting off track, read it out loud. Now that you are sufficiently pumped, take an honest look and make a list of what you fear and why. Is the fear rational? What is your plan to overcome it?
2. Pick One Goal, Not Five.
It is better to pick one specific, measurable goal that is broken into daily tasks or steps. This gives you a better chance of conserving enough self-control to succeed. For example, if your goal is to get regular exercise, your specific goal could be to go to the gym three times a week to workout for an hour or walk the dog every morning at 7a.m. for 30 minutes. Running a marathon, finding a mate and learning a new language while writing a memoir is a tad unachievable for most of us.
3. Commit to You Time.
The old cliché “take care of yourself first or you will have nothing left to give others” is not only true, but something that is very close to home in our industry. We are not the best at self-care as we spend our entire working day and sometimes home life caring for others. When you practice self-care in whatever form works for you (receiving professional help, meditation, massage, hiking a hill or weeding your succulents), you will have more time and love to give to those around you and energy towards achieving your goals.
4. Hang Up the Cape
Many of us aspire to be a superhero and feel the pressure to compete and juggle it all, whether it is gaining a CrossFit bod, baking muffins for the kids, being a super thoughtful partner/friend or moving up the corporate ladder. You simply can’t do it all at once; you'll burn out and get overwhelmed. When you overextend yourself, you build up an energy debt, and have none leftover for your goals.
5. No Shame Game
Don’t beat yourself up when you miss a workout, indulge in a latte or skip a class. It does not help. There’s even research to support this fact. Feeling shame increases stress and leads to worse outcomes. For example, fat shaming leads to more donut eating. So while it’s tough to say no to a Cronut or Krispy Kreme, eating a box shouldn’t be on anyone’s goal list.
Annet King is the director of global education for the The International Dermal Institute and Dermalogica. She is responsible for creating professional classes and training materials for Dermalogica and oversees all IDI curriculum. For more than a decade, Annet has traveled internationally as a speaker and master educator for IDI and Dermalogica, training international educators as well as skin therapists. King is one of the brand’s voices and is a frequent contributor to magazines, websites, TV and radio programs.
