Every year, we have the opportunity to reflect on our lives and evaluate how things are going. Some of us use this time as a chance to implement change. When I was younger, my approach to New Year’s Resolutions was to create a long list of everything I wanted to achieve for the upcoming year. As I’m sure many of you can relate, these lofty resolutions often left me feeling overwhelmed and burned out by the end of January. These days, I rarely set New Year’s Resolutions. However, over the years, I’ve learned to strategically implement habits for lasting results. I often reflect on a time when I successfully reached a goal by starting, stopping, and replacing specific behaviors.
Twenty years ago, I was newly engaged and had jumped full-time into wedding planning. John and I set a wedding date exactly six months from our engagement on Christmas Eve. I couldn’t believe the day I had dreamed of since I was a little girl was actually on the horizon! On top of all the excitement, I suddenly realized I had an opportunity to get into shape and lose some weight, something I had been struggling with for a few years. Having a wedding date on the calendar motivated me to implement changes that helped me reach my goal.
As I considered how to achieve my desired weight, I reflected on my lifestyle. Even though I was relatively healthy, I knew I had room for improvement. I needed to start exercising. With the new year, I decided to start walking/jogging three times a week. I chose a consistent route in my neighborhood that was approximately 1 mile. I would walk around that same path once and then jog around it again. John and I joke that my jogging is actually slower than his walking. However, it was enough to get my heart rate up and jump-start my metabolism. Even in frigid Minnesota temperatures, when my nostrils would freeze (some of you know what I’m talking about), I stuck to this new exercise routine.
In addition to implementing a new habit, I also identified a behavior that I needed to stop. I was working part-time as an administrative assistant at my church. As I’m sure many of you can relate, workplace environments often provide opportunities for over-indulgence. From holiday treats to birthday cake to party leftovers, the staff kitchen or lounge can be a downfall for many with specific health goals. I knew that if I wanted to achieve my goals, I needed to stop consuming the treats that were brought into the workplace, even though they were well-intended.
Finally, I realized I needed to replace a specific behavior. This involved stopping one unhealthy habit and replacing it with a better one. Working in an office, there were regular opportunities to make fast-food runs during our lunch break. Even though I tried to choose healthier options at those restaurants, I knew fast food was not helping me reach my goals. Instead of relying on the convenience of fast food, I committed to bringing my own lunch from home every day. Sometimes this was as simple as a PB&J sandwich with an apple.
Implementing this method of starting, stopping, and replacing a habit helped me achieve my goal of losing weight for my wedding. Keeping the list simple and clear enabled me to stay focused. (The only downside was that the wedding dress I purchased in early January no longer fit, but that’s a topic for another post.) It was nice that these changes lined up with the New Year and my engagement. However, self-improvement doesn’t need to wait until the New Year. I believe that having a specific goal, clear motivation, and a set time frame are the main keys to long-term success. What are some habits or behaviors that you are planning to start, stop, or replace this year?