It’s that time of year again! The end of the year, when we all take the time to look back on the year behind us and begin to plan for the one ahead. Out with old, bad habits. In with new, healthier ones. It’s refreshing and exciting to look ahead into 2021 and leave behind the challenges of 2020.
But…
If you are like most people, by the 3rd week of January your new year’s resolutions may be a distant memory. Around mid-March, you may stumble across your list of resolutions and feel embarrassed and unmotivated by your once hopeful dreams.
A study from 2018 found that about 75% of people do not keep their resolutions. Adults with learning differences, like ADHD, ASD, or Dyslexia, have even greater challenges sticking to goals due to weak executive functioning.
So, what's the point then? Should I even bother to set new year’s resolutions, if I am statistically unlikely to accomplish them? YES, you absolutely should!
New Year’s resolutions, when done right, are a great way to encourage self-improvement, boost self-esteem, and practice vital executive function skills. Following these steps to set realistic goals AND accomplish them.
1 - Dream Big
Set a timer for 3 minutes and write down any goal that comes to mind. No goal is too big (or small). Try not to think too hard and just write down whatever comes to mind.
If you are having trouble thinking of goals to write go through the major “categories” of your life (i.e., professional/work, academic/personal growth, family, financial) and ask yourself... am I fulfilled in this area of my life? What can I do to add value to this area of my life? What habits are no longer serving me?
Think of someone in your life who you see as successful in this area of their life and ask yourself… what habits does this person have that make them successful in this area?
2 - Prioritize
Choose 3-5 goals from the list you created that you would most like to accomplish. Think about the goals that will add the most value to your life. It is recommended to choose one from each life “category.”
3 - Rewrite
Next, take each goal and rewrite it in a measurable way. For example, you may have written a goal like “spend less time on my phone”, but this is vague and difficult to measure. Instead state your goals as, “I will stop using my phone at 9 pm every weeknight” or “I will take a technology break for two hours every day.”
Avoid words like stop, no, and don’t when writing your goals. Write your goals in a positive way. Instead of “stop procrastinating” say “I will complete the tasks and assignments in a timely manner” or “I will follow a schedule for completing my work.”
4 - Set a Deadline
Each goal should have a specific set deadline. You should be able to complete the sentence, “I know I will have met my goal when…” Here is an example of a positive, measurable goal with a clear deadline. Here's an example: Read 1 book every month in 2021. I know I will have met my goal when I have read 12 books in December 2021.
5 - Break it Down
If necessary, take larger goals and break them into smaller, manageable steps. For example, you may have a goal like, “finish a marathon” but after almost a year of quarantine and gym closures this feels overwhelming, and may not know where to start.
Break this goal into meaningful steps, for example:
GOAL: I will finish a marathon before December 2021.
step 1: walk every day in January
step 2: run a mile at least 5x weekly in February
step 3: complete a 5k before April 1st
step 4: etc...
5 - Visualize
This step is the hardest for most people, but also the most important. Take the time to visualize (make a picture in your mind) accomplishing your goal and notice how you feel. Close your eyes, take several deep breaths, and imagine the moment you have met your goal. Visualize your accomplishment in as much detail as possible. Think about the five senses (sight, smell, touch, taste, and sounds) of the moment. Take inventory of how you feel, identify, and name specific emotions associated with meeting your goal.
Visualization is a powerful tool for personal development, taking this time to complete this step will increase your likelihood of eventually meeting your goal.
6 - Check-in
Choose a monthly check-in on your resolutions. This may be the 1st of every month, it may be the 3rd Saturday of every month, whatever works best for you. Write these days in your appointment calendar now or put a reminder on your phone.
Each month ask yourself... How do I feel about my progress on this goal? What actions have made me successful or unsuccessful in my goal this month?
Practice visualizing your goals at each monthly check-in.
If you have fallen off track, adjust your goals. There is no shame in this. Your resolutions are for you, nobody else. Instead of abandoning your goal, adjust them to better suit your lifestyle, or change the deadline.
Whether your New Year's resolution is to read more, spend more time with family, join a social club, or improve your sleeping habits following these steps will help you accomplish your goal. 2021 is your year! I am rooting for you.
If any of your resolutions include personal growth, professional development, improving your executive skills, or increasing your mental growth a cognitive training program at NeuroAide can help you achieve more and reach your full potential. Contact us to learn more.
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