Resolving That Resolution Into a Goal
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Collapse ▲It’s almost the end of January, and for many, this marks the time when the enthusiasm behind New Year’s resolutions starts to wane. Don’t feel alone in this, according to an article published by the University of Delaware, 90% of people do not keep up with their resolutions. While it’s true that individuals need the right motivation to resist seeking immediate gratification and tackle challenges, it’s equally important to reflect on why resolutions may be lackluster. A resolution is just an explicit statement to acknowledge that you want to make a change. They may lack the vitality that setting goals can provide to sustain the desired outcome. Making goals requires one to be retrospective on past habits, recognize where the changes need to be made, and write out specific and intentional steps included in the goal. A SMART goal has 5 elements that allow an individual to be purposeful in their resolutions.
S: Specific
Clearly define what you want to accomplish. Identify the who, what, when, where, and why of your goal. Determine its value and importance beyond just the physical nature of this outcome.
M: Measurable
Decide how you’ll track progress. Will it be measured by time, milestones, or specific outcomes? Ensure there’s a clear way to evaluate success.
A: Attainable
Assess whether the goal is achievable. Is it realistic yet challenging enough to push you out of your comfort zone? Identify what skills or resources are needed to achieve the goal.
R: Relevant
Is it meaningful and aligned with the broader goal? Why is the result important to you?
T: Timely
Set a clear deadline for completion. Is your timeline reasonable, and can you achieve the goal within that time frame?
One of the most common New Year’s resolutions is to exercise more. Look at this example that resolves a resolution of exercising more into an actionable SMART goal (adapted from Eat Smart Move More Weigh Less example)
SMART Goal: Exercise 5 Days Per Week
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Specific:
I will work out 5 days a week, alternating between strength training and cardio exercises, with at least 2 days focused on strength training and 3 days on cardio activities. This will include going to the gym before/after work, during lunch, or on the weekends. -
Measurable:
I will exercise for 45 minutes to 1 hour each session. Each week, I will log in a fitness tracker the number of workouts completed and the type of exercises performed. -
Attainable:
To reach this goal, I will:-
Maintain my gym membership.
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Plan my workout schedule on Sundays for the upcoming week based on my personal and professional schedule.
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Set reminders on my phone or email calendar for workout times to stay consistent.
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Prepare workout clothes and equipment the night before and have them packed in the car.
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Download a fitness app to track progress.
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On the days I schedule to exercise on the weekends, I will complete it in the mornings before I take on more tasks.
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Obtain a few at-home equipment pieces in preparation for days the workouts need to take place at home.
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Relevant:
This goal will help me build strength, improve my cardiovascular health, and maintain my overall fitness. It is important because I want to enhance my energy levels and overall well-being. -
Timely:
I will commit to this schedule for the next 3 months and reassess my progress at the end of each month. I’ll aim to increase the intensity or variety of my workouts by the third month. -
Challenges I May Encounter:
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Motivation: I will find a workout buddy or join a fitness class to stay accountable.
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Colder Weather:
I will choose a free workout video to follow at home and incorporate resistance band exercises to stay active indoors. -
Busy Days:
I’ll take the stairs more often at work, go for a 10-minute walk during lunch, and schedule 2-minute movement or stretch breaks throughout the day.
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N.C. Cooperative Extension’s goal is to provide the residents of the community with research-based knowledge. For more information on nutrition, health, food preservation, and food safety in Lee County please contact the Family and Consumer Sciences Agent, Ashley Szilvay at 919-775-5624.