RESOLUTIONS

Hi Everyone,

It’s February – the perfect time to revisit New Year’s resolutions.

Many of us like to start the year wanting to improve or add something to our lives. Big or small, these resolutions always start with an enthusiastic commitment. The first couple of weeks we are motivated and excited to start something new and meaningful, we make time and space for it. We are ready!!

Statistics show that 43% of the people give up on their resolutions by the end of the first month and that only 9% continue to stick to them after 6 months. Why is it so hard to stay committed even when we truly want to improve and are ready for a change? Because the pre-existing established routines take over.

Motivation and desire alone cannot carry the weight of a new resolution. This is when discipline comes into play – and it needs to be the strongest player. There are a few other approaches, in addition to self-discipline, that at least for me have worked well and have helped me become more successful with staying on track and keeping my commitment.

The process is linear and actually quite simple: repetition is the only way to create a new habit. We don’t need to overthink or try to find some magic resolution – we simply need to keep going. Simple to say but not to execute because we will face roadblocks on our journey: lack of time, feeling tired/bored/distracted/sad/sleepy/preoccupied with family/traffic… the list can go on and on.

We need to tap into our discipline to keep going and silence the noise that makes us want to stop. Relying on discipline is not easy, but the good news is that discipline is like a muscle, it gets better and stronger the more you practice.

You know the feeling when you really don’t feel like doing something but then you make yourself do it and then feel proud you did? Cherish and cultivate that emotion, it will strengthen your discipline “muscle”.

MANAGE EXPECTATIONS

A new resolution means that something is going to change, whether it is your morning schedule, your diet, how often you check your phone or whatever that is – something in your routine will be different.

Changes will cause resistance before they become a habit. It’s a natural process. Let’s not downplay that we will want to quit and will feel disappointed with ourselves – it will happen and that’s ok. If we learn to expect setbacks and plan for them, we are more likely to succeed and not give up altogether. This means to prepare for when you won’t feel like doing what you know you should be doing. Sometimes you’ll need to push through no matter what, and sometimes to be at peace and ‘take a day off’. Yes, sometimes the best strategy is to pull away and come back to it the next day.

However most times you will have to hunker down and push through: no whining, no excuses. It’s up to you and you just have to do it.

SMALL BITES

One of the most effective ways to stay consistent with new resolutions is to break them down into manageable pieces.

This is a proven approach that has been successful for Navy Seals and regular students alike: no matter how big your goal is, start small and build from there.

You want to lift a certain amount of weight or read 3 books per month? Aim high, but start with small “digestible” steps, especially during the first 3 weeks, which is the most challenging phase. Smaller steps are attainable. Start by reading 10 pages a day. That’s it. When I say ‘small’, I mean really small.

By following this approach you learn to create a new habit and to stay consistent. Small steps create progress and progress is success. Those 10 pages will become more with time; the short workouts will become harder and longer.

Never get discouraged by the long road ahead. Focus on what you accomplish each time and go from there. Small steps become miles.

It’s February – if you lost some steam, it’s ok. Don’t overthink it, roll up your sleeves and get back at it.

In health,

Ilaria