We are well into the new year and now is a great time to take a look back on the first weeks of 2022? Did you make any health resolutions? Did you resolve to make some changes that will make a positive impact on your health? If so, how are things going? A study from Scranton University followed 200 individuals and their resolutions over a 2-year period and found that only 19% kept their goals over this timeframe compared to 77% who kept their resolutions for the first week. The thing is, resolutions won’t work without stimulus control, social support, willpower, and more. However, you can be successful. The key is mindful strategies that keep you accountable, changes in environment, and support. Innova Primary Care wants to see you succeed, read on for more tips on goal setting and achievement.

Why is it so hard to set attainable goals?

Goal setting for health can be incredibly difficult because many times we simply are not specific enough. For example, one goal many have is to lose weight. This is a great health goal for most and it is achievable, however, it is not specific enough. The key is breaking down the how.

Really think about what you want and then specify how you are going to get there.

Vague: I will lose weight

Specific: I will determine my caloric needs and the right caloric deficit I need to be in for steady weight loss. I will eat within my calorie deficit to lose weight.

Vague: I will get more sleep

Specific: I will aim for 7-9 hours of sleep a night by turning of screens an hour before bedtime, getting in my bed to read a few pages, and turning off the light by 10 PM.

Vague: I will improve my personal relationships.

Specific: I will send a text to one friend every day and check in on how they are doing.

Vague: I will work on my mental health.

Specific: I will work with a therapist on a weekly basis to address my depression.

Vague: I will exercise more.

Specific: Four to five times a week, I will pack my gym bag and change clothes at work. I will drive to the gym and work out before I go home.

Start small and build on your progress

Big goals and audacious dreams are amazing things! We are meant to dream big and are created to do so much with our lives. However, it is easy to get overwhelmed by the big picture. Sweeping changes all at once in multiple categories can be daunting. Instead, start small. For example, if your goal is eat better, try including an extra serving of fruits or vegetables to every meal for one week. From there, add on. The next week, shoot for half your body weight in water every day. Now you have two health habits stacked on top of one another and you are ready to add an additional change.

Success breeds success. When you see yourself making changes that you stick with, you develop the confidence to keep going.

Change your environment to create success

One of the best ways to develop better health goals and habits is to change your environment. This does not mean that you have to move your household every time you want to make a change. Rather, consider where you are when you execute certain behaviors and change your surroundings.

For example, if you want to get more sleep, don’t watch television in your room. If you want to eat more fruits and vegetables, change their location within the kitchen environment. Make them visible and easily attainable. Simple switches in your environment can trigger you to make better choices which, in turn, lead to healthier habits.

Learn your cues and triggers, and build new ones

Creating healthy habits means we need to aware of the cues that lead to unhealthy behaviors. Let’s say you see a cookie on the counter and even though you aren’t hungry you reach for it, simply because it’s there. The cue is seeing the cookie, the behavior is eating it. Try removing the obstacle from your view to prevent the behavior from occurring.

For some, the cue might be a stressful day which leads to an extra glass or two of wine at night, the behavior. While you might not be able to remove the stress of your day, being aware of it can help you choose a relaxation technique to combat the stress rather than the wine. The truth of the matter is that you want to feel relaxed and at peace. You’ve associated that glass of wine with relaxation, but you now want to develop a healthier habit to address your stress. Recognize the cue and replace the behavior to alleviate the stress with something more beneficial for you.

Create implementation intentions to help you decide on behaviors BEFORE they occur.

Let’s take a page out of James Clear’s wildly successful book on goal setting and implementation, Atomic Habits.  Many of us know what we need to do, but when the time comes to put the cooking down or push play on our exercise, we simply don’t. This is where deciding beforehand comes into play. The implementation intention is exactly that: a plan to implement your intention.

It’s great to have an idea about doing something, but you need to have a specific strategy in order to be successful. The great news here is that no motivation is required. You don’t have to wait until you are motivated to go to be earlier, you simply create your plan of attack before bedtime and stick to it. It’s a practical solution to creating better sleep habits. You can create implementation intentions for any kind of new habit or goal you want to achieve.

Specificity is key for implementing intentions

It’s easy to say, “This year I will work on my mental health.” However, this is a vague statement. Be specific. At 2 PM I will read one chapter of a book on positivity after I eat lunch at my desk is much more specific. It states your intention, working on mental health by reading about a positive mindset, when you will do it, after lunch, and where, at your desk. This is much easier to accomplish than a blanket statement.

You can use implementation intentions for any health habit you want to achieve. Over time, as you stick with your action plan, a habit is built.

Change can be challenging, but setting goals for health and finding specific strategies to implement them will only benefit you in the end.

Doing the work of change is hard, there’s no doubt about that. However, you are capable of accomplishing your health goals. Start with recognizing what you want. Develop a specific plan to create behavioral changes, and remember to give yourself some grace. Innova Primary Care wants to see you win! We are committed to changing health care from the inside out, and this starts with our very personalized view of health. If you need assistance, please do not hesitate to reach out. You’ve got this!