We are one month into the new year.
Studies show that those who set New Year’s Resolutions, only 20 percent haven’t quit by the end of February. So, within 1-2 months of starting the year, 80 percent have already quit.
This year, we are doing things differently at Adam Clark Fitness. Usually, we do a big goal-setting seminar and dive right into the year at the beginning of the month.
2021 was tough on people (much like 2020!). Lots of stress, lots of overwhelm. Lots of uncertainty. Certainly some of that exists in 2022 but it’s going to get better. It’s going to be a great year.
Instead of a big goal-setting seminar this year, let’s get back to the basics and here are three rules I want you to implement:
Pick One Thing
A new year is exciting. I love it. I love setting goals and mapping out the year.
One reason why New Year’s Resolutions fail though is because you set too many goals. Consistently adding more to your plate creates overwhelm so try focusing on one thing at a time.
What is one thing you want to accomplish this year?
E.g. I want to lose 10 pounds.
From there, what is the one action you can take to accomplish that goal?
E.g. I will get at least 12k steps per day five days per week.
This is how you build habits. I know it’s not sexy and doesn’t seem like this world-changing thing, but it is.
Do this one thing and that brings me to my next point.
Focus On Consistency
If you aren’t consistent, you won’t reach your goals no matter what area of life.
Financial, health, fitness, professional. You have to be consistent with it.
And I’m not saying be consistent for three weeks. That’s a start but it takes time.
It can be boring but if it’s worth it, you will do it.
One tip if you’re a visual person is to put a calendar out and check off the day when you accomplish your action. This is not only a great way to track but having checked off boxes is a reminder to do it and it’s satisfying when you get to check off that box.
Give Yourself Some Rope
No one is perfect. Not everything is going to go as planned.
That doesn’t mean don’t prepare but it does mean you have to be ready for roadblocks and unexpected things to happen.
The worst thing you can do is miss one day and think your goal can’t be accomplished.
You are allowed to miss a day. It’s when you start stacking up missed days in a row that it becomes a problem.
If you work out 10 straight days and then don’t on the 11th doesn’t mean you lost all your progress. That’s silly. Get back at it the next day.
What goal-setting rule resonates with you most and what is one thing you want to accomplish this year?