That’s right we are coming to the home straight of 2018. From the time of writing Tuesday (18th of December 2018) in 14 days it will be new years day and after a whole month of living like an alcoholic who can only eat over priced chocolates, party food and full roast dinners most people will be looking to jump on the new year new me treadmill (some will be literally looking to jump on a treadmill).
You shouldn’t be discouraged from making some resolutions or trying to set some goals that are going to have a positive impact on your life and health. If you are thinking of
If you live in the UK you will be more than used to the culture of negative
They way I see it you can go one of two routes to be successful with your new year’s resolutions we will call them Plan A and Plan B. Trying to go somewhere in the middle is why most people don’t see through their new year’s resolutions.
Option A – Go Full RetardO
This is not a “healthy” or “balanced” approach whatever the fuck those things are anyway. This is to take the American Marine Corps saying
“Lead, Follow or get the fuck out of the way”
You have an aim whatever it might be it could be a fat loss goal of losing 20kg in 2 months, it could be to start a new business or it could be to run a marathon. Whatever your goal is you are going route 1 straight through the problem.
By taking option A you are going to become obsessive with your goal or target you are going the full 100. This might mean getting up at 4:30 am every morning to do 60 minuits of exercise because the kids get up at 6:00 am and you need to be up and ready with breakfast etc before you go to work and getting up at 4:30 am is the only way you are going to make the time for your new goal.
This sort of taking the goal by the horns and fuck everyone else approach is going to have a high drop out rate and few will find it sustainable for long periods of time. But this is going to work fantastically well for some people. There are people who make new year’s resolutions or have an all of a sudden fuck this shit moment or day and then take off in a whole new life trajectory.
A lot of fitness gurus or people who advocate health and fitness will probably think this is terrible advice and it will be for some people. But for
Good books in this space/mind set
Plan B – too small to fail
The next option is to take more of a micro-habit approach. This basically boils down to making daily goals that are so fucking small that you would need to be the laziest bastard on earth or just straight up not arsed with achieving your goal or plan.
A few examples of these kinds of goals or habits
- Fat Loss – skip breakfast and don’t replace it with other food, track your calories for 1 day every week, get in a minimum of 3,000 steps a day, add on 500 steps a day, walk for 5 minutes more than you normally would every day.
- Fitness – do 10 push ups every day, go to the gym 2x per week, try out a new hobby 1x per month.
- Business – make 1
salescall every day, spend 10 minutes every day planning your finances, cut £5 of operating expenses every week.
These are the sort of goals that anyone can do at any time or any day they just need to make the decision to do the goal and then to execute on the goal. The big secret here is execution. Just like Plan A where you are going to throw yourself into the goal or the aim 100% every day on Plan B you are going to do the same thing but you are going to do it in very small steps every day with tiny goals that are going to push you in the right direction.
You shouldn’t try and do a whole host of small things at a time you should keep it limited and try and make them part of your day to day routine.
I suggest you try the following frame work.
- Choose 3 things you are going to try and accomplish for the next 30 days in a row. These should be weekly or daily tasks. Make a list of these goals somewhere you can see them every day maybe a post it note on your monitor or a post it note on the wall opposite where you take a piss. Score them off once you have completed the task. At the end of the day bin the post it note and make a fresh one for the next day.
- After 30 days you can put the 3 tasks either into your long term habit list (anything you intend on doing indefinitely) and then pick 3 new tasks you are going to try and implement for the next 30 days.
- At the end of 90 days take the habits out of your listing rotation if they haven’t become habit after 90 days of continual execution then they probably aren’t going to be or they aren’t worth the time or effort.
- Keep this up for the whole year. If you miss a day fuck it just start a fresh tomorrow. Consistency is what matters.
The whole point is to build up positive momentum by doing small acts that create positive momentum every day.
Good books in this space/mind set
You can try and live in the inbetween space in doing moderate sized actions or goals a few days a week but in my experience this just ends up with people on the same old new years resolution treadmill. You end up doing some of the things, some of the time and then when things start getting boring or hard you sack it off and go back to doing fuck all 5 days a week.
Some other things you can do to make next year’s resolutions stick
- Rope in some mates. If you do something with some buddies social pressure is going to work
it’smagic and make it easier to stick with it.
- Take up something with a social aspect to it or something you enjoy. It’s much easier to do exercise if you find it fun or at the very least it’s a good place to meet a mate 1-2x per week.
- Reward yourself if you have a good week or a good session then give yourself a pat on the back.
- Get some skin in the game. Throw some money at the problem or sign up for a competition or event. It’s a lot harder to sack off a pre-paid personal training session or a run if you have a marathon coming up.
- Roll with the punch. You are going to fuck up so when you do fuck up don’t go into disaster mode. Accept what happened, take ownership of it and just move on.
- Set a goal you actually want to achieve. One of the biggest reasons people don’t stick to new goals or targets is because they don’t give a fuck. Have a think and chose something you actually want to achieve and then get stuck in.