5 Tips for Making Changes in the New Year
Whether you call them goals, resolutions or intentions the new year marks a chance for new beginnings and it seems natural to want to make a change. But change can be tough. Fortunately, being willing to change is one of the biggest hurdles you can overcome. Once you're there it can be hard to navigate the steps towards making something happen. Regardless of what changes you want to make: personal, professional or running related here are a few tips to help get you on the right track. 1. Go to Bed Early. Maybe this sounds silly and it could possibly be a big change in and of itself, but getting to bed early is one of the best things you can do. Chances are if you are well rested you will be better able to make decisions that are inline with the changes you want to make. Plus getting to bed earlier gives you the opportunity to get up earlier, giving you time to move towards your goals before the demands of the day start tapping into your energy.
2. Set a Goal. Setting goals is nothing new when it comes to the resolution band wagon, but you can be more intentional about the goals you set. One way is to use the S.M.A.R.T guideline in setting your goal. Set a goal that is Specific, Measurable, Attainable, Relevant and Time-Bound.
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Here's an example of a not-so-smart goal: Start running everyday. This goal is general, can be measured: you either run every day or you don't. But "everyday" is not very realistic and makes this goal rather unattainable. It may be relevant if your overarching goal is to lose weight or get into better shape, but there is no time frame binding the goal. Here's an example of a goal made using the S.M.A.R.T guidelines: Register and train for the Local 5K on April 5th. This goal is specific: train for and run a 5K. It is measurable: you can track progress with a daily training plan. Running or run/walking a 5k is an attainable goal, it doesn't require that you run every day. And the goal is also time-bound by the date of the race. Once you've established a S.M.A.R.T goal, break that goal down into smaller tasks that take you one step closer to your goal each day.
3. Accountability. Sharing your goal with another, supportive person is possibly one of the most important things you can do outside of setting your goal. Find someone who will be strong when you feel weak. Someone who believes in you and believes that your goal is worthwhile. There are plenty of negative voices out there, whether it is a joking co-worker, a relative or a friend. Maybe they don't understand your goal, maybe they think it's silly or not worthwhile. Whoever they maybe, find strong positive voices that will combat the negative ones and offer you encouragement when you feel discouraged.
4. Have a "Thought Plan." Some of the most powerful negative voices will come from inside your own head. Whatever the goal is, whether it is to lose weight or be free of an addiction or spend more time with you kids or repair a broken relationship or run a faster 5K. Whatever it may be, whatever value it holds to you, there will be days when you want to give up. When the goal seems worthless, or too hard. When those negative voices start to discourage you it is important to take hold of those thoughts and replace them with positive ones. On a day when you aren't struggling to see the value of your goals and you're in a positive place, think of potential negative arguments and then write down on a sticky note a positive thought to replace that negative one. Here are some examples:
Discouraging Thought: I ate nothing but junk today. Eating healthy is impossible.
Positive Thought to replace it: I learn from setbacks. Tomorrow is a new day.
Discouraging Thought: They are impossible to deal with. This relationship isn't worth repairing.
Positive Thought to replace it: They are valuable and have a lot to offer. I am willing to work through misunderstandings.
Discouraging Thought: I am injured. I can't run. How will I accomplish all my S.M.A.R.T goals now?!
Positive Thought to replace it: I am injured because there is weakness somewhere in my body. This is an opportunity for me to heal and strengthen so I can become a stronger runner down the road.
Whenever you're feeling discouraged, return to these positive thought replacements and re-read them. Let them replace the negative ones.
5. Be Flexible. Life happens. No matter how many hours of sleep you've had, no matter how S.M.A.R.T your goals are, no matter how many positive voices are clambering around in and outside of your head...life happens. Things that we cannot control get in the way of our best intentions and we have to adjust. Be gracious with yourself (and with others), don't be so rigidly bound to your goals that you cannot change them, or even give them up for a time. Be willing to be flexible. It doesn't mean you have failed. Just as every year is a new beginning, every day is a new beginning.
Have you set any goals for 2014? What are they? What's your plan for accomplishing them?
-Sarah
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