Do you start the year full of expectations, but as time goes by, you can’t seem to achieve your goals? The so-called “resolution high” is very common among people trying to implement behavior changes. You must have noticed that health clubs get particularly crowded this time of the year, packed with new exercisers eager to give exercise their best efforts. This clearly shows that people are motivated to change. However, good intentions may not be enough. A research[1] project pointed out that “current intentions typically account for about 20[%]–40% of variance in [desired] behavior.” This means that certain behaviors may not occur despite our best intentions. Moreover, individuals armed with strong intentions, such as during the “resolution high” period, tend to make self-predictions based on a best-case scenario. This approach is far too optimistic; the individual ends up overlooking potential obstacles that could impair the intended behavior.
So, what would be the best approach to achieve your goals? Psychologists suggest that using a pessimistic scenario is a good way to de-bias self-predictions. This means keeping your expectations realistic, identifying external factors that could sidetrack you, and having a plan of action to overcome future roadblocks. Keep in mind that preparation is your best weapon against failure. Following is a list of steps you can follow to prepare yourself for the new challenge.
List your personal reasons to engage in the desired behavior. When you start an exercise program, motivation is usually not an issue. As time passes, you have to face several obstacles that may weaken your willpower. Having a sound list of positive outcomes is an effective way to maintain motivation in the long run. Keep in mind that to be successful you must put some thought into the subject in order to identify meaningful reasons. After defining your fitness goal, ask yourself: “Why do I want to pursue this particular goal?” and “What will be the outcomes of achieving it?” This simple drill may help you discover what your true intentions are. Try to focus on aspects that will bring positive outcomes to your life, such as improving energy levels, body-image, and self-esteem, instead of considering the opinions of others. This means that “I want to exercise because my husband wants me to lose weight” is not good enough. You may also want to reflect on how you will feel if you don’t accomplish your goal. For many people, dealing with the remorse of missing a workout session may be enough to motivate future adherence.
Adjust your goals to your reality. It is believed that too much optimism can generate future frustration. That’s because if you plan your goals based on an ideal world, chances are that you won’t be able to accomplish them. It is ok to visualize a perfect world where everything goes as planned and no unforeseen events happen. Keeping a positive attitude is good for the soul. However, when it comes to setting fitness goals, be realistic about your time availability, stress level, and potential obstacles that may show up. For example, if you work full-time or have kids, you should understand that a tight schedule or a family emergency may represent a temporary barrier to your best efforts to exercise. That brings us to the next topic.
Plan for future roadblocks. Let’s say your goal is to attend a group exercise class three days per week. However, you’ve just discovered that you have a set of business trips planned for the next two months, and you feel that it may sidetrack you. Instead of being frustrated when things don’t work out as planned, reflect upon the situation and devise possible options to overcome the roadblock. First, it is important to discover how external factors might impact your plan. This means reflecting about situations you can predict such as business trips and kids’ schedules, for example. Consider when these events will happen and where they may lead you. Then, brainstorm solutions and trace a plan of action around them. Creating “if-then” plans will empower you to face any unexpected event with ease. An example would be: “If I can’t go to the gym, I will go for a walk when I arrive home.” But resist the urge to make plans for the entire year at once. Researchers have found that as the target behavior becomes more distant in the future, self-predictions become more optimistic and unrealistic. Therefore, set weekly goals and adjust your plans as needed.
Analyze causes of missteps. Let’s face it; we are not perfect. Even if we are completely dedicated to a fitness routine, it is almost inevitable that some behavior disruption will occur at some point. What I mean is that during your lifetime you will get sick, over-stressed or simply too tired to exercise. That’s ok; you don’t have to be perfect all the time. However, don’t get into the habit of using “feelings” as excuses to skip workout sessions. This can undermine your efforts to change and push you into a complete relapse. An effective way to deal with these situations is to have light-intensity options or relaxing routines at hand. Maybe you are not feeling well enough to run, but walking could be performed. You could replace your heavy weight-training session with a soothing yoga workout. Some exercise is always better than none.
References
Bauer, K., et al. Nutrition Counseling and Education Skill Development. Belmont, CA: Wadsworth Cengage Learning. 2012.
Bryant, C., et al, eds. ACE Lifestyle & Weight Management Consultant Manual. The Ultimate Resource for Fitness Professionals. San Diego: American Council on Exercise. 2007.
D.J. Koehler, C.S.K. Poon. “Self-predictions overweight strength of current intentions.” Journal of Experimental Social Psychology. 42, 2006. 517–524.
McGonigal, K. “How Can Clients Keep Their New Year’s Resolutions?” IDEA Fitness Journal. January 2012. 86-89.
[1] D.J. Koehler, C.S.K. Poon. Journal of Experimental Social Psychology. 42 (2006): 517–524.