January 2, 2010 at 4:12 pm
Ever heard the saying getting there is the hardest part? Some times, that can be so very true. The only problem is that if getting there is too hard, you may not make it. Most people make their New Years Resolutions fully intending to follow through. Eventually they stop trying because it gets to be too much of a change on their normal routine. That’s why I encourage small manageable steps that can lead to a big change. I can guarantee you that if you stand up right now in take 10 small steps, you will have moved from where you started. The same is true of behavior modifications. Smaller steps may take longer, but they impose less disruption on your life, so you are able to incorporate them into your routine with much less inconvenience. By the time you realize how much change has been made, these small steps have become a part of your new routine and you gain the benefits without much inconvenience.
Once you’ve determined what your New Years Resolution is and identified the benefits you stand to gain, it’s time to see how you will make it happen. The first step of that is breaking this big goal into smaller parts. Losing weight or getting healthier for example, requires numerous changes, including changes in diet and physical activity. If you break the goal down into steps, you can see more clearly what you will need to do. Take some time to break your New Years Resolution into smaller action steps. Break it down to the different behavior changes that you will need to make in order to accomplish the goal.
After you’ve taken time to carve out some of the details, it’s time to categorize your steps. Your first category will be for the things that you already do. These are steps that you’ve identified as necessary toward reaching your goal that are already part of your day. You will likely need to make some modifications in how you do them now, but the main thing is that they already have a place in your current routine. Include everything that you can think of. The more it seems you are already doing, the more attainable your goal will appear. These steps can include eating – for getting healthier, or checking the mail – for getting organized.
Once you have this list, then you can explore ways that these things can be modified to meet the needs of your goal. The modifications can include things like adding steamed vegetables to your meal and/or removing a fatty component. You can start slow (1 or 2 days per week) and have a timeline for increasing. Your steps toward getting organized may be to check the mail more frequently or sort through it in a timely manner.
As you go through the items on the list during the day, begin to do them with the modifications. Yes, that will require a little more thought at first, but eventually the changes will fit seamlessly into the process. If you forget one time, try to make it up as soon as you remember. When you wait until the next time, you risk falling out of sink. Try to apply as many of the modifications as you can. The ones that require more effort can be added to one of the other two lists.
Your next category is for easy steps. These are the ones that will not require much effort from you and will not be much of an inconvenience. These are things like putting a bottle of water on your desk at work so that you remember to drink water, or responding do emails when you read them so you don’t forget to respond. Anything that you see on your list that you know will be easy for you to do should go on your easy list. Many of the items that are on the list of things you already do can also be added to your easy list with the modifications that will be done.
Your easy list is your launch pad. After you start to apply to modifications to the items on the list of things you already do, it’s time to tackle some of the easier steps. The reason I always say start with easy first is the reward of accomplishment motivation that you get. The easy steps will take less time and effort, so they will get done or integrated into your routine more quickly. Each step that is completed will give you a sense of accomplishment that has the power to encourage you to do more. That thrill of “I did it” makes you want to do more. The more success you have, the more you will want. You can continue to build on that momentum as you progress to the next step.
You can always go through and have a medium difficulty and difficult list, but for me that’s over listing. Everything that did not make the first two lists can just default into your final list. This list is for the things that will take a little bit more time and effort from you. These are the things like going to the gym regularly or sitting down to file and shred papers. One of the reasons I leave these for last is that the momentum and excitement generated by the accomplishments from the items from the first two lists will provide motivation. Another reason is that the experience and the changes that you have already made can also make these other steps easier. The excitement of seeing your new healthier eating habits can motivate you to go to the gym while the extra energy from your healthy eating makes your workout easier. You will find that many of the steps on your first two lists will have a positive impact on your ability to go through this final one.
Whatever the goal is, you can certainly achieve it. You may need a little help, but that too can be found. In NYR 104 we will explore this. Even elephants are eaten one bite at a time.
Whatever you New Years Resolution is… Receive my best wishes for success.
DrJudiC
Dream Big… Live Bigger…
