The Upside of Making SMARTER New Year’s Resolutions

Millions of us have made lofty "New Year's Resolutions" as part of the tradition of self-improvement that occurs each January.  The most popular proclamations include losing weight, quitting smoking, or to cut out junk food.  Although these are all great aspirations, our approach may need some improvement. Stating the goal in a positive manner may actually help achieve those desired positive results.  For example, instead of  a goal of losing weight, perhaps we should focus on improving eating habits or increasing our fitness abilities. Psychologically, we are in a happier place to think of our goals as gaining something instead of giving something up.

Once you have goal in mind (aka resolution), increase your success rate by following the SMARTER method.

S-Specific:
Be clear about what you want as you set a positive specific goal. Instead of saying "I am going to eat better, state specifically how you are going to improve your eating habits. For example, "I am going to follow MyPlate to increase my vegetable and fruit intake, follow portion control measures, and lose 1-2 pounds per week”.

M-Measurable:
The goal should be measurable. Using the example above, you could track the number of servings and amounts that you consume to know whether you are meeting your goal.

A-Achievable:
Focus on behaviors that you can control. For instance, you can't directly control how much weight you will lose this week, because you may retain fluid one day or hit a plateau one month. However, you can control the behaviors that lead to weight loss, such as eating a set number of servings and doing physical activity. So, instead of setting a goal of "losing 2 pounds this week", phrase your goal to "this week I will consume 5 servings of fresh fruits and vegetables per day for 7 days".

R-Realistic:
I see advertisements, especially this time of year, promising quick, rapid weight loss, such as "Lose 10 pounds in 2 weeks". These types of unrealistic expectations can be incredibly devastating emotionally and sabotage your goals. Being realistic means setting a goal that is challenging but not overwhelming, so you can experience success and build confidence in your ability to conquer bigger challenges. A more realistic goal is focusing on 1-2 pounds per week.

T-Time bound:
Setting specific start and end times for your goal will help you commit to a time frame and to avoid restarting each Monday!

E-Evaluated:
It is important to look at your goals and see how you are progressing. In the example above, did you consume the fruits and vegetables per day? If not, what happened? Were there certain challenges or problems with meals or certain days? Evaluation of your own behavior can help you to plan for possible diversions and learn how to have a positive plan when problems occur.

R-Rewarded:
Celebrate your success!! Acknowledge your progress by rewarding your achievements with non-food treats! We are more likely to achieve goals when there are both intrinsic and extrinsic rewards. Make a list of rewards. It can even be fun to put the rewards in a bowl and draw each time you achieve a milestone.

Making a positive goal and following through with these steps can help turn those resolutions into a reality! Wishing you all a happy and healthy New Year!